Friday, August 29, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
6 x 50 drill/swim free by 25's @ :10 rest - drill is off side breathing
300 pull free br 3/7 by 50's
1:00 rest
6 x 50 drill/swim backstroke by 25's @ :10 rest - drill is 1/2 ra, 1/2 la backstroke
600 as follows:
150 pull free br 3/5/7 by 50's, then 150 swim backstroke, really rolling your hips
1:00 rest
With fins, 4 sets of:
6 x 25 @ :40 - odds are fly kick on side, evens are fly pull w/free kick
2 x 50 swim fly @ 1:00 - smooth on the way, then build tempo & speed on the 2nd 25
Still with fins:
8 x 75 breaststroke pull with dolphin kick @ 1:30 - get flat on the water, head down & hips up at the end of each stroke.
Before you leave, let me explain the "skull-kick/drill 50's."
Great job at the meet! See you on Sunday here about 10 a.m. Have a great day!