Tuesday, August 12, 2008

SPRINTERS - written for scy
A.M. workout:
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
1:00 rest
7 x 100 @ :15 rest - 50 fist free getting water on forearems, 25 left arm backstroke drill (with right arm at side), then 25 right arm backstroke drill (with left arm at side) - good hip rotation here.
After #7, continue right into:
12 x 50 swim @ :55
2- swim freestyle, concnetrating on rolling your hips evenly on both right & left side
2- swim negative split backstroke - increase your kick on the 2nd 25, stroke tempo stays the same.
1:00 rest after #12
Finish up with 8 sets of:
2 minutes vertical kick - :15 each of fly, free, breast, then :15 rest. After 2nd minute, continue right into:
1 x 50 kick FAST - get your times, add up for a 400.
200 easy loosen before you get out. Do a great job with any schoolwork you have & get pumped up for a great year. Have a great day!