Wednesday, August 5, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
4 x 75 drill/swim/kick by 25's NO FREE @ :15 rest
1 x 600 as follows:
100 choice free drill-200 swim free br 4/2 on even 50's
100 choice drill back or breast-200 swim same stroke as 100 drill
:30 rest
8 x 50 swim your choice:
@ :50, except #3 & 6 are @ :40,
OR...
all @ :45, moderate neg split on #3 & 6
1:00 rest
2 sets of:
4 x 25 kick FAST @ :45
4 x 75 drill/swim/drill by 25's @ :15 rest - 1st set back, 2nd set breast
1:00 rest between sets.
200 easy loosen after 2nd set = 3500 scy. Only 3 more boring days, then we leave for the meet - keep resting! Have a great day!