Thursday, September 25, 2008

SPRINTERS - written for scy
P.M. workout on Team Picture Day

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
Spend 15 minutes on each:
A) RELAY STARTS - work on both freestyle and medley relay exchanges; the person swimming into the wall needs to be swimming FAST - slow swimming can and a bad finish can ruin the exchange!
B) VERTICAL KICK RELAYS - each "relay" has three people in it; with all three starting out vertical kicking, one at a time dives down to the bottom of the pool and then comes back up as quickly as you can, then the next person goes. Each person in the group of three goes to the bottom twice, racing against another group of three, the whole time the other two relay members are vertical kicking with HANDS & ELBOWS out of the water. Two relays each of breaststroke kick, freestyle kick, and dolphin kick.
C) FOURTH BEST STROKE fin set - 3 sets of the following:
4 x 50 @ 1:00 - 25 drill, 25 swim build to FAST, all in 4th best stroke
2 x 25 LUNGBUSTER @ :30 - FAST dolphin kick underwater
When you have finished 15 minutes on each set, warmdown with a 200 choice drill. Do an excellent job on your HW tonight and get excited for the meet this weekend. Have a great day!