Wednesday, January 7, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - 4 x 100 IM's drill, except #4 is swim
200 easy choice skulling
1:00 rest
5 x 50 offside breathing drill @ :15 rest
3 x 150 @ :15 rest - 25 choice kick, 25 swim free - roll hips evenly
4 x 125 @ 2:00 - 75 swim free br 4/2, last 50 is drill/swim by 25's NO FREE
5 x 50 @ 1:00 - 25 breast pull w/free kick, 25 swim breaststroke
1 x 450 as follows:
75 swim backstroke, 50 swim breaststroke, 25 breast kick on back
1:00 rest
36 x 50 as follows:
2- drill @ 1:00
4- swim at 2nd 50 split of 100 Goal Time (26 low free, 30 low backstroke, or 35 low breaststroke; at least 3 sets free) @ 1:10
No rest between sets.
1 x 400 pull free or choice/drill by 50's after 3rd & 6th set of 6.
200 easy drill after 2nd 400 = 5700 scy. Stretch well tonight and drink as much water as possible. All easy tomorrow. Have a great day!