Saturday Morning, September 6, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 25 @ :40 - odds choice drill in main race stroke, evens choice skulling
4 x 50 @ 1:00 swim/drill by 25's in main race stroke
6 x 50 swim in main race stroke/free by 25's @ :45 - if going all freestyle, go @ :40
3 x 100 pull freestyle br 3/7 by 50's @ 1:30 - roll hips evenly to both sides, finish stroke
1:00 rest
6 sets of:
2 x 150 swim freestyle @ 1:55 (@ 1:50 in 4th-6th sets if you can)
1 x 300 swim freestyle - get time, descend 1-3 to 4-6 to something juicy; get HR immediately after finishing & OML
50 easy loosen after each 300
1:00 rest between sets.
200 easy loosen before you get out. If there is time, work on finishes from the middle of the pool; make sure you touch the wall UNDERWATER, where the touchpad is. Rest up this weekend, do an excellent job on your HW and get excited for next week. Have a great day!