Thursday, May 28, 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 100 @ :15 rest - 50 fist free, 50 breast kick on back
1 x 400 pull free br 4/2 - no paddles
:30 rest
8 x 50 @ :15 rest - offside breathing freestyle drill
1 x 400 pull free br 4/2 throughout, w/paddles if you'd like
:30 rest
4 x 75 @ :15 rest - 50 choice breaststroke drill, 25 fly kick on side
4 x 75 @ :15 rest - 25 ra backstroke drill, 25 la back drill, 25 breast kick on back
1 x 400 swim backstroke, steady - but moderate - kick, roll hips & finish stroke
1:00 rest - get HR immediately & OML
With fins:
16 x 25 @ :45
odds are always drill;
#2- 1/2 FAST, then drill to the end;
#4- swim build to FAST finish
200 easy loosen = 4200 scy. After the 200 easy, get out & go home; eat well & do your HW, then get to sleep as early as you can. Tomorrow (p.m.) will be similar to this workout. Hope you're feeling better...