Monday Morning, October 20, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle - good turns & breakouts
400 reverse IM -each 100 is drill/fly kick on side/drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 25 choice freestyle drill, 25 swim distance per stroke, desc stroke count
4 x 50 @ :10 rest - offside breathing freestyle drill
4 x 50 swim free @ :45 - build legs to strong on the 2nd 25
1 x 400 pull free - w/paddles if you'd like, br 2 for 1st 100, then 2/4 by 50's in 2nd 100, then 2/6, then 2/8 in 4th 100
1:00 rest
4 sets of:
6 x 25 @ :40 - 2 swim FAST, 1 LUNGBUSTER
1 x 200 swim negative split free @ 2:40
3 x 50 @ :50 swim/kick by 25's NO FREE (@:45 in 2nd set, @ :50 in 3rd set, @ :40 in 4th set)
No rest between sets.
With fins, finish up with:
16 x 25 @ :35 - 2 drill, 2 swim FAST, all fly
2 starts before you go. Do an excellent job in school today - eat well, drink lots of water. Have a great day!