Friday Morning, November 28, 2008

SPRINTERS - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 75 @ 1:20 - 50 choice backstroke drill, 25 breast kick on back
3 x 100 @ 1:45 - 50 swim backstroke/fist drill backstroke by 25's, 50 fist free
8 x 50 swim free/backstroke by 25's @ :50 - @ :45 in 2nd set; @ :40 in 3rd set
Concentrate on keeping your head back, rolling your hips & strong push at the end of the stroke.
1:00 rest after 3rd set, then...
With fins, finish up with 4 sets of:
1 x 25 swim @ :40 - 1/2 FAST 1/2 drill
1 x 25 swim @ :40 - build to all out FAST finish
1 x 25 drill PERFECT @ :40
1 x 50 swim FAST for time @ 1:00
No rest between sets.
200 easy loosen = 4700 scy. Eat well, drink lots of water and enjoy your day off from school today. This afternoon at 2:30 p.m. Have a great day!