Tuesday, March 4, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

2 x 150 @ :20 rest - drill/kick by 25's freestyle
4 x 50 pull free br 3 @ :55 - roll hips, finish stroke & get water on forearms
2 x 150 @ :20 rest - drill/kick by 25's in main race stroke, NO FREE
4 x 50 pull free br 3/5 by 25's @ :50
2 x 150 @ :20 rest - drill/kick by 25's in 4th best stroke, NO FREE
4 x 50 pull free br 3/7 by 25's @ :45
1:00 rest
Go either backstroke or freestyle:
3 x 5 minute swims @ 6:00 - descend your effort 1-3 to strong; concentrate on great turns & breakouts, really roll your hips to generate power in your stroke
1:00 rest after #3

6 sets of:
2 x 50 kick choice @ :55
1 x 75 @ :55 - 50 swim, 25 kick - you'll have to hustle here a bit
2 x 75 @ 1:15 - 50 swim, 25 kick
1 x 50 kick FAST for time @ 1:00 - how fast can you go? Under :35? Under :30?
1:00 rest after the 3rd set.
After the 6th set, warmdown with 1 x 450 easy drill/choice loosen by 50's = 6000 scy.

Make sure you finish your warmdown. Eat well, drink plenty of water tonight and get ready for tomorrow's speedwork. Do an excellent job on your HW tonight. Have a great day!