Monday, March 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :15 rest - 50 fist free drill, 50 choice drill NO FREE
8 x 75 @ :15 rest - 25 choice breaststroke drill - hips up & head down at end of stroke, 25 swim breaststroke - same good body position at the end of each stroke, squeeze feet together on kick, 25 fly kick on side
2 x 300 @ :15 rest - 50 swim negative split breaststroke - good tempo to stroke on 2nd 25, then 25 choice fly drill
1:00 rest
2 sets of:
8 x 25 @ :35 - 1/2 sprint, 1/2 drill
1 x 600 kick choice - every 3rd 50 is NO FREE, ez/FAST by 25's
:30 rest between sets
200 easy loosen after 2nd set = 4600 scy. Hope the lab was good, have a great day!