Thursday, July 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :15 rest
2- 50 fist free br 4/2, 25 fly kick on side
2- 50 choice drill NO FREE, 25 choice - can be skulling, kick, swim or drill
1 x 400 as follows:
50 choice breaststroke drill, 50 swim breast/back by 25's
1:00 rest
6 x 50 @ 1:00 - 25 1/2 FAST 1/2 drill, 25 swim dps
6 x 25 swim FAST from a dive - drill back easy
1:00 rest
8 x 200 as follows:
1- swim freestyle br 4/2 - great turns & breakouts @ 2:50
2- swim moderate negative split freestyle br 4/2 @ 2:50
3- swim backstroke - great turns & breakouts @ 3:00
4- swim 2 x 100 IM, moderate negative split @ 3:10
After #8, continue right into...
6 x 50 easy swim choice @ :55
1 x 200 easy drill = 4700 scy.
Stretch tonight, drink plenty of water & get excited for the meet!