Wednesday, March 12, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

All smooth and easy with great technique today!

2 sets of:
4 x 50 fist free br 3 @ 1:00
4 x 75 drill/drill/kick by 25's in main race stroke- NO FREE @ 1:20
4 x 50 swim free br 3 @ :55
1 x 200 swim - main race stroke/free br 3 by 25's
1:00 rest between sets.
After 2nd set, get right into:
1 x 600 pull free br 3/5 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest

With fins, finish up with...
15 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill.

Easy 125 loosen = 3500. Do an outstanding job on your HW tonight and be sure to bring some to the meet so you don't fall too far behind. Get excited for the meet and have a great day!