Wednesday, October 22, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick choice by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :10 rest - 50 offside breathing drill, 50 drill/swim by 25's NO FREE
3 sets of:
4 x 50 choice backstroke drill @ 1:00, roll hips, good follow through at end of stroke
3 x 250 swim free @ 3:10 - 6 beat kick on middle 50, good breakouts
6 x 50 kick negative split @ :50
3 x 50 swim backstroke @ :40 - good turns & breakouts; on 2nd set go @ :45 (negative split each 50), and on the 3rd set go these 50's @ :50 and descend 1-3 to what you can
No rest between sets.
Finish up with...
1 x 800 pull free - 200 w/paddles, 200 without - count strokes with paddles, then see how close you can come to that number without paddles
Do an excellent job with your HW tonight - have a great day!