Friday Morning, October 9, 2009

SPRINTERS - written for scy
How is your back feeling?

400 swim freestyle
400 reverse IM - each 100 is kick choice/drill/swim/fly kick on side by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 25 breast pull w/free kick @ :40 (choice fly drill in 3rd set)
2 x 100 @ :10 rest - 50 offside breathing free drill, 50 swim neg split breaststroke
200 swim - 50 neg split back, 50 neg split breast, 100 neg split free br 4/2
:20 rest between sets.
After 3rd set...
6 x 75 @ 1:00 swim free br 4/2 - smooth & strong on 1st 50, then build legs to FAST on last 25
1:00 rest
16 x 50 @ 2:00 speedset
Warmdown with at least 400 pulling & 400 drilling
4400 scy. Do an excellent job in school today, eat well & get excited for the meet. Have a great day!