Wednesday Morning, May 6, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of (1st set all @ :15 rest, 2nd set all @ :10 rest):
2 x 75 - 50 fist free, 25 breast kick on back
1 x 100 swim backstroke
2 x 75 - 50 catch-up free, 25 choice kick
2 x 100 - 50 swim, 50 kick - all choice, swim and kick can be different strokes
1:00 rest between sets.
After 2nd set, get right into...
1 x 800 pull free br 4/2 throughout
1:00 rest
With bleach bottle & belt, 8 sets of:
2 min vertical kick - :30 kick, :10 rest for 3 rounds (kick is :20 moderate & :10 FAST)
1 minute swim - :10 swim, :10 rest, 3 times through - explosive off the wall each time, try to hold your furthest spot from the wall with your kick
After 8th set...
200 easy drilling & 3 starts before you go. Eat well, drink lots of water, have a great day!