Tuesday, June 9, 2009

SPRINTERS - written for scy
Hope your exam went well

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 400 - 50 catch-up free drill, 50 2 kicks 1 pull breaststroke
:20 rest
4 x 100 @ :15 rest - 50 swim breaststroke, 50 breast kick on back
12 x 50 kick @ :50 as follows:
1- kick moderate, make interval, but good underwaters & breakout
2- kick negative split - not all out on 2nd 25, just negative split
3- kick ez/FAST
4- kick all FAST
7 x 100 @ 1:40 as follows:
25 fly kick on side, 50 swim negative split backstroke, 25 choice drill backstroke
3 x 300 swim freestyle moderate negative split, br 4/2 throughout @ 3:40
1:00 rest
3 sets of:
3 x 25 @ :40 - 2 LUNGBUSTER, 1 swim FAST
2 x 75 swim FAST @ 1:30
3 x 25 @ :50 - 2 LB, 1 swim FAST
2 x 125 swim FAST @ 2:30
3 x 25 @ 1:00 - 2 LB, 1 swim FAST
1 x 175 swim FAST
200 easy loosen after each set @ 1:00 rest
7000 scy. Stretch tonight, eat well and drink lots of water. Congratulations on a great school year. Have a great day!