Friday Afternoon, September 11, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill @ 1:00 - 2 offside breathing drill, 2 choice NO FREE
4 sets of:
:20 FAST vertical dolphin kick
1 x 50 - 25 choice breaststroke drill, 25 swim breaststroke, build to FAST
:20 FAST vertical dolphin kick
1 x 50 - 25 breaststroke pull w/freestyle kick, 25 LUNGBUSTER
:20 rest between sets
After 4th set, 1:00 rest, then continue right into...

• All negative split swims are smooth on the way (about 80-85%), then bust out the kick on the 2nd half, going at least 95% effort - try to get under 2:00/1:30/1:00 on 2nd half
• Best 100 kick so far this year is 1:12, see how many 100's kick can be 1:12 or better

6 x 50 kick choice @ :50
1 x 400 swim negative split - br 4/2 on 2nd 200
:30 rest
6 x 50 kick choice @ :45
1 x 300 swim negative split - br 4/2 on 2nd 150
:30 rest
6 x 50 @ :40 - odds are swim/kick by 25's, evens are all kick
1 x 200 swim negative split - br 4/2 on 2nd 100
:30 rest
6 x 50 pull free br 4/2 @ :55
6 x 100 kick FAST @ 2:00
Warmdowm a 400 if you can, but at least a 200 = approximately 4600 scy. Hope you enjoyed meeting professors & visiting classes today. Eat well tonight, drink plenty of fluids - big IM set tomorrow. Have a great day!