Friday, September 12, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle - roll your hips, finish stroke, good turns
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 75 IM drill (25 of each stroke, NO FREE), 75 backstroke swim with great turns 2 times through = 300
:20 rest
1 x 300 swim IM - 3 x 100 IM's swim, desc 1-3 to what you can
1:00 rest
6 sets of:
2 x 50 drill PERFECT @ 1:00
4 x 1/2 pool sprints @ :30 - sprint all out FAST - should be same stroke as you drilled on 50's
1 x 50 kick @ :40 - you'll have to hustle here
No rest between sets.
2 sets of:
9 x 50 - 2 swim/kick by 25's @ :45, 1 swim free @ :35
1 x 450 swim free, desc the 3 x 150's to what you can - can you get under 1:35?
:30 rest between sets. After 2nd set, get HR immediately & OML
1:00 rest after 2nd set.
Finish up with...
With fins, 8 sets of:
2 x 25 @ :40 - drill PERFECT
2 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST - get time, should be same stroke as you drilled on the 25's above. Can you be within :02 of your best 50 scy time? Within :01?
200 easy loosen after 8th set. If there is time, work on turns from the middle of the pool. Eat well tonight, drink lots of water and get excited for the meet tomorrow. Have a great day!