Wednesday Morning, November 18, 2008

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
2 sets of (one set backstroke, one set breaststroke):
6 x 50 @ :10 rest choice drill - all the same stroke
3 x 150 @ :10 rest - 50 swim negative split, 25 drill - same stroke as 50's above
No rest between sets.
24 x 50 as follows:
3- pull free br 4/2
2- swim back/breast by 25's
1- swim/kick choice by 25's
1st set of 6 all @ :50
2nd set of 6 all @ :45
3rd set of 6 all @ :50
4th set of 6 all @ :40
After last 50...
1 x 600 swim backstroke - roll hips evenly, keep head flat, good breakouts throughout
1:00 rest
With fins:
24 x 25 @ :40
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- swim all FAST
200 easy drill after last 25 = 5100 scy
Eat well today, stay hydrated, go easy on your side. Have a great day!