Tuesday, August 4, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :15 rest - 50 fist free drill, 50 choice drill NO FREE
2 x 125 @ :15 rest - 75 swim backstroke, 50 drill choice
4 sets of:
2 x 75 as follows:
1- swim free br 4/2 @ 1:10 w/moderate - strong kick on 2nd 25
1- swim 50 free, 25 NO FREE @ 1:10
1 x 150 moderate negative split freestyle br 4/2
1:00 rest between sets.
15 x 50 swim @ 1:30 desc 1-3's to all out smoking FAST
300 easy pull or drill = 3800 scy. Keep resting, eat well & get excited for the meet. Have a great day!