Tuesday, October 6, 2009

SPRINTERS - written for scy
We'll have to be expeditious today, the kick set takes an hour...

400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/choice by 25's
200 easy choice skulling
1:00 rest
1 x 400 - 50 fist free, 50 choice drill NO FREE
:20 rest
1 x 300 - 75 swim free br 4/2 with BIG kick on 2nd 25, then 75 drill/drill/kick by 25's NO FREE
:20 rest
3 x 200 @ :15 rest
50 swim free br 4/2, 50 drill NO FREE, 50 swim ez/FAST by 25's NO FREE, 50 drill NO FREE - last 150 should all be the same stroke
8 x 25 @ :40
odds- 1/2 FAST 1/2 drill
evens- swim build to all out FAST
1:00 rest
3 x 75 kick @ 1:10
1 x 75 kick FAST @ 1:40
2 x 75 kick @ 1:10
2 x 75 kick FAST @ 1:40
1 x 75 kick @ 1:10
3 x 75 kick FAST @ 1:40
1 x 400 swim choice negative split - all 3 x 400 should be the same stroke, descend 1-3 to what you can
1:00 rest between sets.
300 easy loosen = 6700 scy. Stretch tonight, eat well & get excited for the meet. Have a great day!