Monday Morning, February 23, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle, roll hips
400 reverse IM -e ach 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back or belly
4 x 100 - 50 fist free, 50 ra2 la2 freestyle drill @ :10 rest
8 x 50 @ 1:00 - 25 swim freestyle, 25 choice drill NO FREE - same drill for 1-4, then switch if you'd like for 5-8
8 x 50 swim @ :50 - 25 free, 25 NO FREE - should be same stroke you drilled above
6 x 100 pull free br 4/2 @ 1:30 - roll hips & finish stroke, choice equipment
1:00 rest
With fins,
21 x 25 @ :40
1- build to FAST finish; 2- all out FAST; 3- drill perfect
400 easy pull free br 4/2 = 4025 scy. Drink plenty of water today and eat well. Have a great day!