Thursday, September 18, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is 50 drill/50 easy kick
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 @ 1:00 - 25 choice freestyle drill, 25 swim backstroke
6 x 75 @ 1:30 - 25 fist freestyle drill, 25 choice drill NO FREE, 25 breast kick on back
6 x 50 @ 1:00 in main race stroke - 25 swim dps, descend stroke count 1-3/4-6, 25 drill
No rest between sets. Get HR immediately after 2nd set & OML.
Nice and relaxed here, smooth stroke:
5 x 100 swim freestyle @ 1:30 - roll hips, finish stroke
6 x 75 @ 1:30 - 25 choice drill breaststroke, 50 swim breaststroke - try to get flat at the end of each stroke
6 x 125 @ 1:50 - 100 swim relaxed freestyle - even hip rotation, finish stroke, 25 breast kick on back
16 x 50 @ :50 - pull freestyle with paddles & buoys, feel hands moving backwards, moving your body forwards; you can go as many as 8 x 50 swim backstroke if you'd like
200 easy loosen before you get out. If there is time, work on starts before you go. Do an outstanding job on your HW tonight & get excited for the end of the week. Have a great day!