Tuesday, February 19, 2008

SPRINTERS - written for scy
Good job at the meet this weekend; I hope you all enjoyed your day off yesterday. Today, back to work with some good aerobic work, then kicking tomorrow. Adjust the intervals on the 150's swim if necessary and do a good job warming down.

600 swim freestyle
1:00 rest

8 x 100 @ :15 rest - 1&2: 50 fist free br 3, 50 choice skulling;
3&4: 50 ra2 la2 free drill (do this SLOWLY), 50 choice drill in main race stroke
12 x 75 in 3 sets of 4:
1-2 drill IM (25 fly, 25 back, 25 breast) @ 1:20
3-4 swim IM (same as above) descend 1-2 to strong @ 1:10
1 x 900 swim backstroke as follows:
150 - 100 moderate, 50 strong;
150 - 50 moderate, 100 strong
Repeat 2 more times = 900; good turns and aggressive breakouts throughout the 900!
1:00 rest

1 x 450 swim free br 3, descend the 3 x 150 to 85%, @ 6:00
1 x 150 swim free br 3 @ 1:50
1 x 450 swim free br 3, desc the 3 x 150 to 85% @ 6:00
2 x 150 swim free br 3 @ 1:45
1 x 450 swim free br 3, desc the 3 x 150 to 85% @ 6:00
3 x 150 swim free br 3 @ 1:40
1 x 300 pull free br 3/5/7 by 50's @ :30 rest
3 x 150 swim free br 3 @ 1:40
1 x 300 pull free br 3/5/7 by 50's @ :30 rest
2 x 150 swim free br 3 @ 1:35
1 x 300 pull free br 3/5/7 by 50's @ :30 rest
1 x 150 swim free br 3 @ 1:30

Easy 250 loosen = 7500.

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