Wednesday, June 24, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200e asy choice skulling
1:00 rest
16 x 100 in sets of 4:
2- 50 drill, 50 kick @ 1:45
2- swim negative split freestyle br 4/2 @ 1:20.....OR.... swim free/NO FREE by 50's @ 1:30
1:00 rest
YOUR CHOICE....
5 sets of:
2 x 100 swim free @ 80% @ 1:20
2* x 50 swim at 2nd 50 split of 100 Goal Time @ 1:15 (should be 25.8 or better)
2 x 50 drill @ 1:00
* In 2nd set, go 4 x 50 at 2nd 50 split, then in 3rd set 6 x 50, then bac down to 4 x 50 in 4th set and 2 x 50 in 5th set.
OR...
4 sets of:
2 x 50 drill @ 1:00
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:15 (should be 25.8 or better)
Finish up with...
16 x 25 w/fins @ :45 - odds are always swim build to FAST; #2 is drill; #4 is LUNGBUSTER
1 x 600 easy - 300 pull, 300 drill
Stretch tonight & get excited for the meet. Don't forget your membership card. Have a great day!