Sunday, August 31, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is kick/drill/kick/swim by 25's
1:00 rest
2 sets of:
1 x 150 @ :15 rest - 50 fist free, 25 swim free, 50 off-side breathing drill, 25 swim free
1 x 150 @ :15 rest - 50 choice drill NO FREE, 25 swim same stroke, NO FREE
1 x 200 swim 25 free, 25 NO FREE - should be same stroke you drilled on 2nd 150 above
:20 rest between sets.
YOUR CHOICE:
3 sets of:
4 x 50 swim free @ :55
4 x 50 swim free @ :50
4 x 50 swim free @ :45
No rest between sets.
OR...
50 x 50 @ :50 -all steady, balanced and relaxed.
Get HR immediately after finishing & OML. Then,
Drilling until the end - we can work on anything you'd like.
Warmdown a little if you need to. Enjoy your last weekend off & get excited for the school year to start. Have a great day!