Monday, April 20, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
Your choice - all 50's @ :10 rest (:15 if you'd like) or @ 1:00, pick one & go all 50's @ that interval
6 x 50 catch-up free drill/breast kick on back - by 25's
6 x 50 2 kicks 1 pull breaststroke/fly kick on side by 25's
6 x 50 ra2 la2 backstroke drill/kick free head out by 25's
6 x 50 choice fly drill/kick free on back by 25's
1 x 800 swim - 100 backstroke, 100 IM, descend the 100's backstroke to something moderate (80-85%)
1:00 rest - get HR
2 sets of, concentrating on FAST breakouts, starting from the shallow end:
8 x 50 @ 1:00
odd 25's- dolphin kick underwater to the line on the bottom of the pool, increasing the tempo of your kick until you breakout - don't breakout before the line on the bottom of the pool; once you breakout, swim perfect to the turn, then...
even 25's- breakout as FAST as you can AT THE LINE ON THE BOTTOM OF THE POOL, so a shorter breakout on the 2nd 25, but trying to be as FAST as you can, then sharp drilling - not sloppy - back to the shallow end of the pool
1 x 600 kick choice, 1 set on back, 1 set kick with board - if on back, work explosive breakouts similar to the 50's; when using board, keep kick "small" & firm, just boiling the water off the ends of your feet
After 2nd set, put fins on & get right into...
12 x 50 kick @ :50 - work on "continuous kick," not two separate motions, but one continuous kick - breakouts should be at mid-pool
Take fins off & finish up with...
1 x 800 pull free w/choice equipment - br 4/2 throughout, roll hips, finish stroke
200 easy loosen = 6600 scy. Do an excellent job with your HW and try to stretch tonight. Have a great day!