Monday Morning, October 26, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
9 x 200, all @ :15 rest as follows:
1- 50 offside breathing free, 50 choice breaststroke drill
2- 25 ra backstroke drill, then 25 la backstroke drill - concentrate on better hip rotation & deeper catch if you can (maybe think about keeping elbow closer to your body as you pull through), then 50 swim backstroke
3- 100 IM drill, 100 IM swim - descend the 100 IM swim if you can
After #9, get HR immediately & OML
10 sets of:
4 x 50 @ :50
1-3: swim free or back
4- swim/kick by 25's, NO FREE OR BACK
Get HR after last 50
200 easy loosen = 5200 scy.
Eat well today, stay hydrated. Kicking this afternoon. Have a great day!