Thursday, May 21, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 fly kick on side, 25 breast kick on back
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 - 50 offside breathing freestyle drill, 50 swim free br 4/2 - smooth & steady, rolling hips & finishing stroke
:20 rest
2 x 175 @ :10 rest - 100 drill/swim choice by 25's, then 75 swim backstroke - roll hips, keep head back, finish stroke
No rest between sets. After 3rd set, 1:00 rest, then...
27 x 100 in 3 sets of 9, as follows:
1st 9:
1-3 50 catch-up free, 50 swim free br 4/2 @ 1:40
4-6 50 choice breaststroke drill, 50 swim breaststroke @ 1:50
7-9 pull free br 4/2 @ 1:30 - smooth, long strong stroke, roll hips
2nd set of 9:
1-3 50 ra2 la2 free, 50 swim free br 4/2 @ 1:40
4-6 50 choice fly drill - concentrate on having firm hands on the last 1/3 of the stroke, 50 swim fly/choice by 25's @ 1:45
7-9 pull free br 4/2 @ 1:20
3rd set of 9:
1-3 50 fist free drill br 4/2, 50 swim free br 4/2 @ 1:40
4-6 25 ra backstroke, 25 la backstroke, 50 choice kick @ 1:50
7-9 swim backstroke @ 1:40 - smooth stroke & good turns, breakouts
Finish up with...
1 x 800 pull free br 4/2 throughout, choice equipment - can switch equipment after 400 yards
200 easy loosen = 6350 scy.
Don't do any extra - 3rd straight morning tomorrow, hurry home so you can do HW and get to sleep. Great week so far, speed set tomorrow a.m. Have a great day!