Friday, August 29, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
400 swim backstroke - good dolphin kick off of turns past the flags, keep hips up as you're swimming
1:00 rest
4 total rounds off (4 x "broken" 50's, then 2 x 50's kick FAST, then 1 x 150 neg split free - 4 times through):
From the flags:
4 x "broken" 50's from the flags:
1 x 30 @ :50 - skull-kick (kick FAST) in place for :05, then swim in, do turn, and drill to the far end - @ :50
1 x 20 @ :40 - sprint your face off (go SYFO!) back to the flags, same stroke as you drilled above
After 4th "broken" 50, move back to the wall, and continue right into:
2 x 50 kick FAST @ 1:00
1 x 150 swim negative split freestyle @ 2:30 - big giddyup with your legs on the 2nd 75
No rest between sets.
After 4th round...
1 x 400 pull free br 3/5/7/9 by 50's - buoys only.
1:00 rest
Finish up with 5 sets of (odd sets, 100's are main race stroke, NO FREE; even sets, 100's are free):
3 x 100 swim/kick by 50's @ 1:25 free (@ 1:30 if you need to); @ 1:35 main race stroke NO FREE (@ 1:40 if you need to)
1 x 200 swim - swim 2 x 100 IM's, descend 1-2 to half your 200 IM Goal Time, @ 3:45
No rest between sets.
When you are finished with the 5 sets, warmdown a 200, then work on turns in your main race stroke from the middle of the pool until the end of workout. Have a great day!