Wednesday Morning, July 1, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ 1:20 - 50 ra2 la2 free drill, 25 fly kick on side
1 x 200 kick - good breakouts
:20 rest
6 x 75 @ 1:20 - 25 ra back, 25 la back, 25 choice fly drill
1 x 200 kick, moderate negative split each 100
:20 rest
6 x 75 @ 1:20 - 50 swim backstroke, 25 breast pull w/free kick
1 x 200 kick, solid negative split
1:00 rest
With fins:
24 x 25 @ :40
1- 1/2 FAST 1/2 drill;
2- build to FAST finish;
3- all drill;
4- all FAST
1:00 rest after #24, then...
2 x 400 pull free - :20 rest after 1st 400, change equipment for 2nd 400; EC- br 4/2; Isabelle, breathe however your coach wants you to breathe in the race - or swim backstroke;
1:00 rest
Finish up with...
16 x 50 @ :45
4- free br 4/2;
4- free/NO FREE by 25's
4- free br 4/2;
4- swim backstroke
200 easy = 5350 scy. Eat well today, enjoy answering all those phone calls! Have a great day!