Monday, September 22, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
9 x 100 as follows:
1- drill/swim by 25's in main race stroke @ 1:45
2- swim/kick by 25's in main race stroke @ 1:35 - the 25's kick are FAST
3- swim negative split freestyle w/FAST turns on 1:25
No rest between sets of 3.
1:00 rest after #9 - put on fins
With fins:
32 x 50 @ 1:00
2- drill perfect in main race stroke
2- swim FAST in main race stroke - should be faster than your best 50 scy time in m-r-s
No rest between sets.
Finish up with...
On the 50's kick, once you miss the interval, go back and start over with 50's kick @ :50; repeat this set until 5 minutes left in workout, then warmdown a bit and work on starts until it's time to go.
4 x 50 kick @ :50
1 x 100 - 50 swim, 50 kick FAST @ 2:15
4 x 50 kick @ :45
1 x 100 - 50 swim, 50 kick FAST @ 2:15
4 x 50 kick @ :40
1 x 100 - 50 swim, 50 kick FAST @ 2:15
:30 extra rest - at least try these....
2 x 50 kick @ :35
1 x 100 50 swim, 50 kick FAST @ 2:15
Do a good job with your HW tonight and get excited for the meet tomorrow. Have a great day!