Friday Morning, August 27, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 - 50 fist free, 25 breast kick on back
:15 rest
1 x 150 - 25 ra back drill, 25 la back drill, 25 choice back drill, 75 swim back - steady tempo to stroke, good dolphin kick underwater to drive your breakouts
:15 rest
2 x 100 kick negative split w/board @ 1:40 - desc the 2nd 50 1-2 in each set
No rest between sets.
After 3rd set, continue right into...
8 x 75 @ 1:00
odds- 50 swim free br 4/2, 25 kick
evens- 25 swim choice, 50 kick
1:00 rest after #8 - get HR immediately & OML
With fins:
18 x 50 swim desc 1-3 to all out juicy FAST @ 1:00
1:00 rest - take off fins
4 sets of:
2 x 75 kick @ 1:10
3 x 50 kick FAST @ 1:10 - can you hold 35's? 34's?
No rest between sets.
300 easy loosen = 5500 scy. Enjoy your day off tomorrow - stretch, eat well, make sure you're ready for school to start. Have a great day!