Monday, August 25, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
12 x 100 as follows:
1- 50 fly kick on side, 50 choice backstroke drill @ 1:50
2- 50 breaststroke kick on back, 50 2 kicks 1 pull breaststroke @ 1:50
3- swim 50 back, 50 breast @ 1:40 - descend this 100 1-4 to what you can with FAST turns.
No rest between sets of 3.
1:00 rest after #12
3 sets of (only one set can be with paddles, all three sets with buoys):
6 x 75 pull free br 3/5/7 by 25's @ 1:10
6 x 50 swim back/breast by 25's @ :50 (@ :45 in 2nd set; @ :40 in 3rd set if you can - otherwise, go 3rd set again @ :45)
1 x 250 swim backstroke - 100 cruise with great stroke, descend the last 3 x 50's 1-3 to all out juicy FAST with explosive turns here!
1:00 rest between sets.
With fins, finish up with:
24 x 25 @ :40 as follows:
1- breaststroke pull w/dolphin kick;
2- kick on back with arms pointed (streamlined) towards the ceiling;
3- kick choice FAST;
4- LUNGBUSTER with FAST dolphin kick the entire 25.
Warmdown an easy 200 before you get out. If there is time, from the middle of the pool, work on back to breast turns before you get out. Get excited for the meet on Thursday! Have a great day!