Thursday, October 1, 2009

SPRINTERS - written for scy
USA Swimming Scholastic All-American, congratulations!

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 75 @ 1:10 - 50 fist free, 25 breast kick on back
1 x 100 @ 1:40 - 25 ra back, 25 la back, 50 breast pull w/free kick
1 x 50 kick ez/FAST by 25's @ :50
1 x 125 - 25 fly kick on side, 50 swim neg split back, 50 swim neg split breaststroke
:30 rest between sets
6 sets of:
From the flags, 4 x 50 as follows...
1 x 30 @ :50
:05 kick FAST at flags, then swim in & do flip turn, drill to far end
1 x 20 @ :40 - swim FAST back to the flags, same stroke as drill
After 4th 50...
1 x 100 swim FAST
OR
2 x 75 swim desc 1-2 to all out juicy FAST @ 1:30
:30 rest between sets
After 4th set, get right into...
5 sets of:
3 x 125 pull free br 4/2 @ 1:40
5 x 25 dolphin kick FAST to the breakout @ 15 meters, then easy to the end, @ :30
No rest between sets.
200 easy loosen after 5th set = 6200 scy. Enjoy dinner tonight, and congratulations again on your Scholastic All-American award! Have a great day!