Friday Morning, September 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/choice/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
4 sets of:
3 x 50 @ 1:00 - 25 drill, 25 breast kick on back (all same stroke, may change strokes from set to set)
1 x 75 - 50 swim negative split (same stroke as you drilled above), 25 skulling
:15 rest after the 75, then continue into the next set.
1:00 rest after 4th set, then...
12 x 75 swim @ 1:10 - 50 swim smooth & strong, 25 build to FAST - same stroke for 3 x 75, then switch strokes if you'd like. Some 75's can be last 25 kick build to FAST if you'd like
1:00 rest
16 x 50 @ 2:00 - all from a dive
1- 20 FAST/30 drill
2- 30 FAST/20 drill
3- all FAST
4- all drill
Finish up with ...
4 x 300 @ :20 rest
odds- pull free br 4/2 throughout;
evens- choice drill, maybe some light kicking or skulling
4800 scy. Do an excellent job in school today, be sure to drink plenty of water. Have a great day!