Monday, February 4, 2008

SPRINTERS (written for scy)

600 swim freestyle
1:00 rest

3 sets of:
6 x 75 @ 1:20 - odds are drill/drill/kick by 25's free; evens are drill/kick/swim NO FREE
1 x 300 swim 50 free br 3, 50 main race stroke - each 50 is negative split
1:00 rest between sets.
After 3rd set, 1:00 rest then get right into...


3 x 150 swim free br 3 - big negative split at the 75, @ 2:00
1 x 150 pull w/paddles, buoy & band br 3/5/7 by 50's @ 2:30
3 x 150 swim free br 3 - negative split if you can, otherwise - BIG 6 beat kick on the 2nd 50, @ 1:50
1 x 150 pull w/paddles, buoy & band br 3/5/7 by 50's @ 2:30
3 x 150 swim free br 3 w/BIG 6 beat kick on the 2nd 50, @ 1:45
1 x 300 pull free br 3/5/7 by 50's with paddles, buoy & band
1:00 rest


Finish up with 8 sets of...

4 x 1/2 pool sprints - concentrate on FAST handspeed through the end of the stroke here, @ :30
1 x 50 kick FAST for time @ 1:15
No rest between sets.


Easy 200 loosen after the 8th set = 5800 for the day.


Do an outstanding job on your schoolwork tonight and get excited for the rest of the week. Have a great day!