Friday, February 22, 2008

SPRINTERS - written for scy

Light kicking & drilling today, with a fin set at the end. BIG, fat, juicy day tomorrow!

600 swim freestyle
1:00 rest

400 - 50 choice freestyle drill, 50 choice skulling
:30 rest
300 - 50 swim negative split free br 3, 50 choice kick on back
:30 rest
400 - 50 choice drill in main race stroke, 50 choice skulling
:30 rest
300 - 50 swim negative split in main race stroke, 50 fly kick on side
:30 rest
16 x 50 swim free/main race stroke by 25's as follows:
4 @ :55, 4 @ :45, 4 @ :55, 4 @ :40 - breaststrokers go @ 55-50-55-45
1 x 600 pull br 3/5/7/9 by 50's - roll hips, finish stroke - desc the 200's 1-3 if you can
1:00 rest

8 sets of:
1 x 75 breaststroke pull w/dolphin kick - get up high on the press - @ 1:20
2 x 25 swim FAST breaststroke @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 kick FAST on back free or breast
No rest between sets.

With fins, finish up with 5 sets of:
2 x 50 drill @ 1:00 in main race stroke
4 x 25 swim in main race stroke FAST @ :45 - add the two fastest 25's together
1 x 50 drill in same stroke @ 1:15
1 x 50 swim FAST in main race stroke, can you be FASTER than the 2 x 25's added together?

300 easy loosen = 5800. Do an excellent job on your HW tonight and be ready for tomorrow's workout. Have a great day!