Friday, January 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 - 25 ra2 la2 freestyle drill, 25 2 kicks 1 pull breaststroke drill
4 x 75 @ 1:20 - 25 ra backstroke, 25 la backstroke, 25 breast kick on back
8 x 100 @ 1:40
2- swim 75 free br 4/2 with great turns, 25 swim breaststroke
2- swim 75 backstroke - good turns & breakouts, 25 breast kick on back
8 x starts with FAST breakouts
1:00 rest
With fins:
24 x 25 @ :45 as follows-
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
1:00 rest
Finish up with...
1 x 800 pull free br 4/2 - 400 with paddles, 400 without
200 easy loosen = 4000 scy. Stretch tonight, drink lots of water & get excited for the meet. Warmup tomorrow starts at 3 p.m. Have a great day!