Wednesday Morning, November 25, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/swim, then 50 choice backstroke drill
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 offside breathing free drill, 50 ra2 la2 backstroke drill
4 x 100 @ :10 rest - 50 swim backstroke, 50 breaststroke kick on back
4 x 100 @ :10 rest - 50 choice breaststroke drill, 50 swim breaststroke - take 1 less stroke on 2nd 25
24 x 50 in 3 sets of 8 as follows:
4- pull free @ :50 w/choice equipment, br 4/2 on 2nd 25
4- drill/swim by 25's @ :10 rest - 1 set of 4 free; 1 set of 4 back; 1 set of 4 breaststroke
1:00 rest - get HR immediately & OML
Think about the drill we talked about in the shallow end yesterday, shooting your hands up out of the water as quickly as you can - try to do that on the next set...
With fins, 3 sets of:
4 x 75 @ 1:20 - 50 12 kicks free, 1 explosive breast pull - try to get your head facing the bottom of the pool at the end of each explosive stroke, then 25 fly kick on side
4 x 25 @ :40 - breast pull w/dolphin kick - get up real high on the press, then again with the explosive recovery back to the front, trying to be face down at the end of each stroke
No rest between rest.
200 easy loosen after 3rd set = 4800 scy. See you this afternoon, have a great day!