Tuesday, May 26, 2009

SPRINTERS - written for scy
Good talk about breaststroke this morning; we'll keep working on it until you're comfortable with it again.

400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick choice/breast kick on back or "folded arms" breaststroke drill, by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest - 4 fist free drill, 4 offside breathing drill
8 x 75 @ :10 rest - 25 fly kick on side, 50 choice drill breaststroke (or kick)
3 sets of:
1 x 100 swim/kick choice @ 1:40
2 x 50 drill/swim breaststroke @ 1:00
3 x 50 swim breast/free by 25's @ :55 - build breaststroke to fast on 2nd & 3rd 50's
After 3rd set, continue right into:
6 x 100
odds- 25 1/2 FAST 1/2 drill, 25 moderate kick on back, @ 1:45
evens- swim negative split @ 1:25
1:00 rest after #6
8 x 250 @ 4:00 as follows:
1 x 75 swim FAST @ 1:30
3 x 25 swim FAST @ :10 rest
100 drill
After #8...
400 choice drill or pull, then...
6 x 150 @ 4:00 1 easy 1 FAST from a dive
Warmdown with at least a 600, or until you feel no pain in your legs, with drilling, easy kicking or some pulling. Tomorrow afternoon will be some drilling in the warmup, then onto some kicking. Have a great day!