Thursday, February 14, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

For those racing this weekend, do the warmup and then 24 x 25 @ :45 with fins in sets of 4
( 1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST), then finish with 4 x 300 pull free br 3/5/7 by 50's @ :20 rest. Swim BIG, race tough and kick some butt this weekend!

10 minute swim as follows:
50 choice free drill, 50 easy skulling, 50 choice drill in main race stroke, 50 easy kick
:30 rest
10 minute swim as follows:
100 IM drill, 100 swim backstroke moderate, 100 swim in main race stroke ez/strong by 25's
:30 rest
8 x 75 @ 1:10 - odds are swim free br 3, evens are swim free/main race stroke/free by 25's
1:00 rest

Fin set here (24 x 25 @ :45 in sets of 4) for those racing this weekend, then finish with the 300's pull; for those of you NOT racing this weekend, continue into:

4 sets of:
2 x 50 drill @ 1:00 in main race stroke
4 x 1/2 pool sprints in same stroke as 50's drill @ :30
1* x 50 swim FAST @ 1:00
* In the 2nd set, go 2 x 50 swim FAST; in the 3rd set, go 3 x 50 swim FAST; and in the 4th set, go 4 x 50 swim FAST - all in the same stroke as you drilled on the 50's & swam on the 1/2 pool sprints; that should be your main race stroke.
No rest between sets.
After 4th set, go 1 x 400 pull br 3/5/7/9 by 50's free, rolling hips & finishing your stroke. Then..

4 sets of (this will be challenging, but nothing you can't handle):
4 x 1/2 pool sprints @ :30 - choice, but all 4 should be the same stroke
2 x 25 LUNGBUSTER @ :45
1* x 50 kick FAST on back @ 1:00
No rest between sets.
*In the 2nd set, go 2 x 50 kick FAST; in the 3rd set, go 3 x 50 kick FAST; in the 4ht set, go 4 x 50 kick FAST - all on your back, all @ 1:00

Warmdown with an easy 400 drill/loosen by 50's.

Do an excellent job on your HW tonight and get excited for tomorrow - all aerobic & some "4th best stroke work." Have a great day!