Friday, February 8, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

6 x 50 @ 1:00 - 25 fist free, 25 choice drill in main race stroke
200 easy skulling - feel the water on your hands & forearms
1:00 rest, then...

4 sets of:
2 x 75 drill/kick/drill in main race stroke @ 1:20
3 x 50 swim free/main race stroke by 25's @ :50
1 x 100 swim/kick by 50's in main race stroke @ 1:20 - you'll have to hustle here!
1:00 rest between sets.
After 4th set, :30 rest, then get right into...
4 x 300 pull br 3/5/3/7/3/9 by 50's @ :20 rest - get the water on your hands & forearms, roll your hips & finish your stroke
1:00 rest

With fins, 6 sets of:

6 x 25 - odds are drill in main race stroke @ :40, evens are LUNGBUSTERS
3 x 50 swim same stroke as 25's above, descend 1-3 to BEST 50 TIME @ 1:00
6 x 25 - odds are LUNGBUSTER @ :20, evens are swim FAST in same stroke @ :40
After 3rd set, take off fins and go 1 x 200 ez loosen, then put fins back on for sets 4-6


Warmdown ea easy 300 before you get out. Do an excellent job on your HW this weekend and get excited for tomorrow's workout. Have a great day!