Wednesday, April 1, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 125 @ :15 rest - 50 fist free, 75 drill/drill/kick by 25's NO FREE
5 x 100 @ 1:45 - 50 offside breathing freestyle drill, 50 swim/drill by 25's NO FREE - should be same stroke as you went on the end of the 125's above, build the 25 swim to FAST turn
10 x 50 @ :45 - odds are swim negative split freestyle br 4/2, evens are swim free/NO FREE by 25's
1 x 400 pull free br 4/2 - NO PADDLES, roll hips, finish stroke
:30 rest
1 x 400 choice kick - build legs inside the flags on each 25
1:00 rest
With fins, finish up with...
20 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 drill; 2- swim build to FAST finish; 3- all drill; 4- all FAST
200 easy loosen after #24 = 4000 scy. Try to stretch tonight, get excited for BIG kicking tomorrow. Have a great day!