Wednesday, February 13, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

6 x 200 @ :20 rest as follows:
odds- 50 ra2 la2 free, 50 choice drill in main race stroke;
evens- 100 swim IM - build each 25 to a FAST finish, 100 swim negative split free br 3
4 x 125 @ :15 rest - 50 2 kicks 1 pull breaststroke, 50 swim negative split breaststroke, 25 kick fly on side
1:00 rest

6 sets of:

2 x 100 @ 1:25 (@ 1:30 if you need to) 50 swim, 50 kick - odds are freestyle, evens - can you make these 100's main race stroke?
1 x 100 kick FAST for time on back - keep track of your times
:30 rest between sets.
After 6th set, get right into:
1 x 600 pull free br 3/5/7/9 by 50's - get water on forearms, roll hips & finish stroke; add together your 4 fastest 100's kick from the set above
1:00 rest
1 x 400 kick FAST on back - how close can you come to your 4 fastest 100's added together? :10? :05?

With fins, finish up with:

24 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST - you can change strokes after sets of 4.

300 easy drill/loosen = 6000

Do a stellar job with your HW tonight and get excited for the rest of the week (or the meet this weekend if you are racing!). Have a great day!