Monday Morning, February 16, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick breast on back by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest
odds- 75 choice breaststroke drill, 50 breast kick on back, 25 swim breaststroke
evens- 50 offside breathing drill, 50 swim free br 4/2, 50 drill/swim no breast or free
8 x 50 swim free br 4/2 @ :45 with GREAT turns
1:00 rest - put fins on
With fins:
12 x 25 @ :40/:30/:20 by 25's
1- swim build to FAST; 2- swim all out FAST; 3- LUNGBUSTER
1:00 rest - take fins off
8 x 75 swim free - 3 @ 1:00, 1 @ :50
1:00 rest - put fins on
With fins:
12 x 50 @ 1:00
1- drill; 2- swim all out FAST; 3- 25 swim FAST, 25 LUNGBUSTER
1:00 rest
Finish up with...
1 x 800 pull by 200's:
200 br 4/2 - no paddles, 200 catch-up drill w/paddles & buoy - concentrate on good hip rotation throughout, finishing your stroke
200 easy = 4800 scy. Enjoy your day off!