Wednesday, September 24, 2008

SPRINTERS - written for scy
Great job at the meet yesterday!

400 swim freestyle - good turns & breakouts
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
18 x 50 as follows:
1- choice fist free drill OR catch-up drill @ 1:00
2- choice breaststroke drill/kick by 25's @ :55
3- swim/kick breaststroke @ :50 - build swim 25 to FAST
4 sets of:
1 x 75 swim free/breaststroke/free by 25's @ 1:15
1 x 75 swim breaststroke/backstroke/breaststroke by 25's @ 1:15
2 x 100 swim freestyle w/great turns & breakouts @ 1:15
As many sets as possible - add 1 x 100 kick in each round:
4 x 25 @ :45 - odds are kick FAST; evens are LUNGBUSTER
1 x 100 kick @ 1:30 - BIG 3rd 25 on each 100 (2 x 100 in 2nd set; 3 in 3rd set, etc...)
No rest between sets.
With five minutes left in workout, warmdown an easy 200 and really loosen up your legs. Team pictures tomorrow will shorten the workout; so we will include relay starts, vertical kicking relays and a "heads & tails" set. Do an excellent job on your HW tonight. Have a great day!