Monday, August 11, 2008

SPRINTERS - written for scy

400 swim freestyle - great turns
400 reverse IM drill - each 10 is drill/drill/swim/kick by 25'
1:00 rest
18 x 50's @ 1:00 as follows:
2- fist freestyle drill, concentrate on getting water on your forearms;
1- kick choice/fly on side by 25's
After #18, continue right into:
1 x 600 - 100 swim freestyle, 100 swim IM, 100 swim backstroke - 2x
1:00 rest
VERTICAL KICKING:
8 sets of:
2 minutes vertical kicking - :15 fly kick, :15 free kick, :15 breast kick, then :15 rest
After 2nd minute:
1 x 50 kick choice negative split @ 1:00
No rest between sets.
After the 8th set, warmdown with an easy 200, stretching out your legs.
Make sure you're caught up with your summer assignments for school. Eat well, drink lots of water & get excited for a great year! Have a great day!