Wednesday morning, October 14, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 choice drill @ 1:00
2 x 125 @ :15 rest - odd 25's are swim, even 25's are kick, same stroke as 50's drill above
:30 rest between sets, change strokes from set to set if you'd like
After 3rd set...
6 x 75 swim free @ 1:10 - br 4/2 on last 50, good dolphin kick off of each turn
1 x 250 swim backstroke - keep head flat, good dolphin kick off of each turn
:15 rest
4 x 50 choice backstroke drill @ 1:00, concentrate on rolling your hips
1 x 450 swim backstroke - build every 3rd 50 to moderate
:15 rest
4 x 50 choice different backstroke drill @ 1:00
1 x 600 swim backstroke - roll hips, keep head flat; 3rd & 6th 100 are moderate to strong
1:00 rest - get HR immediately & OML
3 sets of:
3 x 50 pull free br 4/2 @ :50
2 x 50 drill choice @ 1:00
In 2nd set, 50's are @ :45
In 3rd set, 50 are @ "40
200 easy loosen = 5550 scy. Eat well, enjoy the short day! See you this afternoon, take your time getting here.