Friday, April 18, 2008

SPRINTERS - written for scy
Warmup on your own for 15-1800 or so, or do the warmup in the DISTANCE workout; then get into:
5 sets of:
12 x 25 race - from a dive if you can, get you times - @ 1:00
800 pull - odd sets with paddles-buoys-bands, evens with snorkel
Record your average time for each set of the 25's

DISTANCE - written for scm
600 swim freestyle
1:00 rest
On breaststroke, keep in mind press hands out, lunge back to the front, squeeze feet together on the kick; press, lunge, squeeze
12 x 50 @ 1:10
1-4: 2 kicks 1 pull; 5-8 dolphin kick with breast pull; 9-12: breast pull with free kick
8 x 75 @ 1:30 - odds 50 choice breaststroke drill, 25 kick fly on side, evens are 50 swim negative split breaststroke, 25 kick breast on back
8 x 75 swim @ 1:10 - odds are free br 3/5/3 by 25's, evens are swim free/breast/free by 25's
1:00 rest
2 x 1200 @ 1:00 rest as follows:
400 - 50 fist free, 50 swim dps free - descend stroke count by 25's
400 pull with paddles, buoys br 3/5/7/9 by 50's
400 swim free br 3, descend the 100's 1-4 to something strong

Finish up with...
12 x 50 kick - 2 negative split @ 1:00, 1 @ :50 - this may be challenging, but it's the last set of the week - find a way to make the ones @ :50

Warmdown with an easy 200 = 5600 scm. Do a great job with your HW this weekend, rest up for next week and have a great day!