Wednesday, February 20, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

With fins:
12 x 75 @ 1:20
1-2: 50 dolphin kick w/breast pull, 25 kick fly @ side
3-4: 50 dolphin kick w/breast pull, 25 LUNGBUSTER
1:00 rest - take fins off, then continue right into:
6 x 50 @ 1:00 - 2 kicks 1 pull breast - squeeze feet together, hips up, head down at end of stroke
6 x 50 @ 1:00 - 25 breast pull w/free kick, 25 2 fly/2 breast drill
3 sets of:
4 x 50 swim @ :45 - 25 breaststroke - build to FAST, 25 choice
1 x 300 swim free br 3 w/BIG negative split @ 4:30 - really use your legs on the 2nd 150 here!
No rest between sets.

6 sets of:
2 minutes of vertical kick- :15 fly kick, :15 breast kick, :15 free kick, :15 rest - all FAST, then...
4 x 1/2 pool sprints @ :30 - faster than race pace here
2 x 50 kick FAST on back @ 1:00
2 x 25 LUNGBUSTER @ :40
1 x 100 swim free br 3 @ 1:00 for guys, 1:05 for ladies
1:00 rest between sets, but be sure to make the 100 free interval!

Warmdown with 200 easy drilling = 5600 scy

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