Thursday, December 10, 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 @ 1:45 - 50 offside breathing free, 50 swim free; then
3 sets of:
4 x 75 @ :10 rest - drill/swim/kick on odds, drill/swim/drill on evens
2 x 75 swim free/NO FREE/free by 25's @ 1:10** - 2nd 25 should be same stroke you drill on 75 above
** - 2nd set @ 1:05; 3rd set @ 1:00
No rest between sets.
After 3rd set, get right into...
8 x 25 @ :35- JUNGLE SPRINTS
1:00 rest - check HR
6 sets of:
4 x 25 swim at 90% @ :35
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
100 drill
1:00 rest between sets.
300 easy pull after 3rd set
After last set, finish up with...
4 x 100 swim free @ 1:15
300 choice drill
6250 scy.
Stretch tonight, drink plenty of water between now and the time you leave tomorrow, and get excited for the meet. Have a great day!