Monday, July 20, 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 50 @ :15 rest - offside breathing freestyle drill
4 x 50 @ 1:00 - 25 swim free (count strokes) 25 fist drill (count strokes again) - can you be wihin 1 stroke of your first 25 stroke count?
6 x 100 @ 1:50
50 drill/swim by 25's (odds are free, evens are NO FREE), then 25 breast kick on back, then 25 fly kick on side
1:00 rest
2 sets of:
16 x 25 @ :40
1- all drill;
2- swim 1/2 FAST 1/2 drill;
3- choice kick easy;
4- FAST underwater dolphin kick to the breakout, then kick 80-85% to the end;
8 x 50 swim free br 4/2 @ :55 (on :50 in 2nd set) - #3, 5 & 7 with FAST turn
No rest between sets.
200 easy loosen after 2nd set = 3800 scy. Stretch tonight, get excited for the meet. Have a great day!