Tuesday, August 19, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
1:00 rest
4 x 50 fist freestyle drill @ 1:00 - tight fist with fingers covering thumbs, get water on forearms
4 x 75 @ 1:30 - 25 catch-up free with overkick, 25 fly kick on side, 25 choice backstroke drill
4 x 50 fist backstroke drill @ 1:00 - keep elbows close to body underwater
4 x 75 @ 1:30 - 25 fly kick on side, 25 spin backstroke drill, 25 swim backstroke with same tempo as spin drill
8 x 75 @ 1:10 swim freestyle with BIG 6 beat kick on 2nd 25
1:00 rest
4 sets of (odd sets 100's swim/kick are freestyle, even sets 100's swim/kick are choice)
3 x 100 @ 1:50 - 50 swim, 50 kick descend 1-3 to all out juicy FAST
1 x 100 swim negative split backstroke @ 1:40 - good dolphin kick off the turn & go on 2nd 50
1 x 50 kick FAST - get time @ 1:00
No rest between sets.
Finish up with:
16 x 25 @ :45 - sprint all out FAST, no breathing for :08 on each 25, then easy to the end.
Warmdown with an easy 200 and then work on backstroke turns until the end of workout. Eat well, drink lots of water today & get excited for the season. Have a great day!