Saturday Morning, August 30, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
12 x 25 @ :40
2- fist free drill, get water on forearms;
2- choice drill in 4th best stroke
12 x 50 @ :50
2- swim negative split freestyle
2- swim/kick by 25's in 4th best stroke @ :50 (@ :55 if you need to, but really try to make them @ :50)
200 choice skulling - mix it up by 50's if you'd like (50 w/hands in front, 50 with hands at side, etc...)
1:00 rest
3 x 300 swim freestyle @ 3:40
3 x 300 swim freestyle descend 1-3 to all out FAST @ 5:30 - get your time
3 x 300 swim freestyle @ 3:30 (@ 3:20 or 3:25 if you can)
3 x 300 swim freestyle descend 1-3 to all out FAST @ 5:30 - get your time
After last 300, get HR immediately & OML
1:00 rest
With fins, finish up with (all in main race stroke) 24 x 25 as follows:
1- choice drill @ :40
2- kick FAST dolphin kick on side or back @ :40
3- swim FAST @ :20
4- LUNGBUSTER @ :20
You'll have to hustle here, but it's a manageable set; realx on the 25 drill @ :40, then the 2nd 25 is kick FAST - also @ :40, then you have to really move it on the last 2 x 25 of each set.
When you are finished with the fin set, take off your fins and warmdown a easy 200.
Enjoy the weekend off and make sure you are ready for schoo next week. Have a great day!