Monday, September 15, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
12 x 75 as follows:
2- 50 catch-up freestyle drill w/overkick, 25 fly kick on side @ 1:15
2- 25 swim free build to FAST turn, 50 drill/swim by 25's NO FREE @ 1:15
1:00 rest
4 sets of:
2 x 100 swim negative split free @ 1:20 - good turns, good legs on 2nd half
1 x 100 swim free @ 1:10 - smooth on the way, strong 2nd half with GREAT breakouts
1 x 100 swim negative split free @ 1:20
2 x 100 swim free @ 1:10 - smooth on the way, use turns to break out FAST
1:00 rest after 1st & 3rd set ONLY - swim straight through 2nd & 3rd sets
After 4th set, get HR immediately & OML
100 easy loosen after you get your HR twice; then, fininsh up with...
8 rounds of:
3 x 25 kick FAST @ :40 - add two fastest 25's, then...
1 x 75 @ 2:00 as follows:
1 x 50 kick FAST - trying to equal or better your time from the 2 x 25's add-up
:10 rest
1 x 25 LUNGBUSTER - you'll have plenty of rest after the 25 LUNGBUSTER,
the entire 75 is @ 2:00
50 easy loosen after the even rounds
200 easy loosen after the 8th set of kicking. If there is time, work on starts before you go. Do an excellent job on your HW tonight. Eat well, drink lots of water & get excited for the meet tomorrow. Have a great day!