Monday, September 8, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 off-side breathing freestyle drill, 25 breaststroke kick on back
4 x 50 @ 1:00 - 25 right arm 2 strokes/left arm 2 strokes (ra2 la2) freestyle drill w/light kick, feel yourself moving forward with each arm stroke, then 25 catch-up free drill with big legs - feel yourself moving forward with your kick as one arm "catches up" to the other arm.
1 x 300 pull free w/buoy only br 3/5/7 by 50's - feel your hips rolling evenly to each side, finish your stroke
1:00 rest - get ready...
6 sets of:
2 x 150 @ 2:00 swim negative split freestyle - strong legs on the 2nd half, great turns throughout
1 x 175 swim freestyle @ 2:00 - aggressive turns, great legs on last 75!
No rest between sets.
For this kick set, the goal on every 75 FAST should be to equal or better your best time in the 100 yard free:
4 x 75 kick @ 1:10
50 easy @ 1:00
4 x 75 kick @ 1:20, descend 1-4 to all out FAST
50 easy @ 1:00
4 x 75 kick @ 1:30, descend 1-3 to all out FAST, hold for #4 (FAST again @ #4)
50 easy @ 1:00
4 x 75 kick @ 1:40, desc 1-2 to all out FAST, hold for #'s 3 & 4 (so, #'s 2, 3 & 4 are FAST)
50 easy @ 1:00
4 x 75 kick @ 2:00 all out FAST - lots of rest here, can you be faster than your best 100 yard free time on all 4 x 75's?
200 easy loosen before you get out. If there is time, from the middle of the pool, work on finishes: make sure you touch the wall under the water, where the pad will be, and touch with your FINGERTIPS, not the palm of your hand. Do an excellent job with your HW tonight, eat well and drink plenty of water. Have a great day!