Monday, September 1, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
1:00 rest
18 x 25 @ :40 - you can mix up strokes by sets of 3:
1- drill PERFECT; 2- swim build to FAST; 3- LUNGBUSTER
1 x 150 choice drill/swim by 25's
1:00 rest
Balanced stroke on freestyle, really rolling hips, with good turns; big giddyup on 2nd half of 200's kick; keep track of times on 200's kick:
3 x 50 swim free br 3 @ :50
1 x 200 kick negative split @ 3:30
3 x 50 swim free br 3 @ :45
1 x 200 kick negative split @ 3:30
3 x 50 swim free br 3 @ :40
1 x 200 kick negative split @ 3:30
3 x 50 swim free br 3 @ :35
1 x 200 kick negative split @ 3:30
400 pull free br 3/5/7/9 by 50's, OR 400 swim backstroke - hips up, good roll, good dolphin kick off of each turn.
1:00 rest
Now, do whatever you need to make the 50's kick, then BIG legs to negative split the 200's; use good breakouts on turns to get you going; keep track of your times on the 200's swim negative split:
3 x 50 kick @ :55
1 x 200 swim negative split freestyle @ 3:00
3 x 50 kick @ :50
1 x 200 swim negative split freestyle @ 3:00
3 x 50 kick @ :45
1 x 200 swim negative split freestyle @ 3:00
3 x 50 kick @ :40
1 x 200 swim negative split freestyle @ 3:00
400 pull freestyle br 3/5/7/9 by 50's, OR 400 swim backstroke - hips up, good rotation, good turns & breakouts
1:00 rest
4 x 100 swim/kick by 50's all out smoking FAST in main race stroke @ 2:30 - keep track of times & get HR immediately after #4 & OML
Finish up with:
6 x 100 swim IM @ 1:30 (@ 1:40 if you need to), descend the evens 1-3, so #6 is juicy.
200 easy choice skulling.
200 easy choice loosen.
Eat well & drink lots of water today; make sure you have everything in order for school to start tomorrow. Have a great day!