Monday, November 24, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 50 offside breathing drill, 25 breast kick on back
6 x 75 @ :10 rest - 50 breast pull w/free kick, 25 fly kick on side
6 x 75 @ :10 rest - 50 backstroke drill - 25 left arm only, 25 right arm only - head flat, roll hips, keep whatever arm you're not using at your side for this drill; 25 kick FAST free on back.
1:00 rest
6 x 50 swim free/kick by 25's @ :50
2 x 250 swim free @ 3:00
6 x 50 swim free/NO FREE by 25's @ :45
2 x 250 swim free @ 3:00
6 x 50 swim negative split free @ :40
2 x 250 swim free @ 3:00
3 x 300 pull free @ 4:15 w/choice of equipment - br 4!
12 x 50 choice kick negative split @ :50 - you can change strokes after sets of 3
200 easy loosen = 6450 scy.
Do an excellent job with your HW tonight, eat well and drink lots of water. Have a great day!