Monday Morning, January 19, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 offside breathing freestyle drill, 50 choice drill NO FREE
:20 rest
8 x 50 @ 1:00 - 25 swim free count strokes, then 25 fist free - count strokes again, can you get them within one of each other? Even?
1:00 rest
2 sets of (MCA can go 3 sets if no time for vertical kicking):
1 x 125 pull free br 4/2 @ 1:50
8 x 50 pull free br 4/2 - 2 @ :50, 2 @ :40
1 x 125 pull free br 4/2 @ 1:30
No rest between sets.
Move to the deep end for vertical kicking...
6-8 sets of:
VK- :20 FAST, :10 rest, :30 FAST, then right into...
1 x 25 swim FAST breaststroke @ :40
1:00 kick FAST on back, then right into...
1 x 25 swim FAST breaststroke @ :40
No rest between sets.
200 easy loosen before you go. Have a great day, study up!