Friday, September 19, 2008

SPRINTERS - written for scy
P.M. workout

400 swim freestyle - long stroke, good turns
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist freestyle @ 1:00 - feel water on forearms
4 x 50 choice drill in main race stroke @ 1:00
8 x 150 as follows:
2- swim 25 free, 25 in main race stroke NO FREE, build to FAST finish @ 2:30
2- swim negative split freestyle @ 2:00
1:00 rest
4 sets of, in main race stroke (can go 2 strokes, if you'd like; switch after 2nd set):
9 x 75 swim desc 1-3's - so #'s 3, 6 & 9 are all out FAST - @ 1:30
1 x 125 easy drill - same stroke as 75's above - @ 3:00
No rest between sets. Keep track of your times on the fast 75's.
Warmdown a little before you get out. If there is time, work on turns from the middle of the pool. Do an excellent job on your HW tonight. Have a great day!