Wednesday Morning, June 10, 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
2 sets of:
4 x 50 @ 1:00 ra2 la2 freestyle drill - full stroke on both sides
4 x 25 fly kick on side @ :35 - control kick from hips
4 x 50 fist free drill @ 1:00 - feel water on forearms
4 x 25 @ :35 - choice fly drill - firm hands on last third of the stroke
4 x 50 offside breathing free drill @ :10 rest - don't rush through this drill, rotate evenly
4 x 25 swim fly descend 1-4 @ :35 - good dolphin kick off the wall
1 x 800 pull free br 4/2 throughout w/choice equipment; can use paddles, but not for entire 800
1:00 rest between sets.
Finish up with..
6 x 100 swim negative split backstroke, descend 2nd 50 1-3, 4-6 to what you can @ 1:40
200 easy loosen = 5200 scy. Eat well today, try to get a nap & enjoy your first day of summer vacation!