Tuesday, August 26, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
1 x 200 fist free drill/kick/fist free drill/swim free by 50's @ 3:30
8 x 1/2 pool sprints @ :30 - all freestyle
1 x 200 drill/kick/different drill/swim by 50's - in main race stroke, NO FREESTYLE @ 3:30
8 x 1/2 pool sprints @ :30 - in same stroke as the 200 you just did.
1 x 200 - choice stroke, but only one stroke - swim PERFECT/swim build to FAST by 25's
1:00 rest
Concentrate on using your legs in the following set to get you through - don't just spin your arms - KICK to get you going!
3 sets of:
6 x 100 swim @ 1:20 - 2 swim negative split free, 3rd & 6th are 50 main race stroke NO FREE, 50 free
2 x 50 kick FAST @ 1:00
6 x 100 swim @ 1:15 - 2 swim negative split free, 3rd & 6th are swim 50 main race stroke NO FREE, 50 free
2 x 50 kick FAST @ 1:00
1:00 rest between sets - get HR immediately after last 50 kick & again one minute later (OML)
After 3rd set, get HR immediately & OML, then continue right into:
200 pull free br 3/7 by 50's
1:00 rest
200 kick FAST for time
Warmdown a bit before you get out. Be sure to eat well & drink lots & lots of water tonight. Have a great day!