Tuesday, September 2, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
200 - 50 drill in 4th best stroke, 50 breaststroke kick on back; 100- swim IM
1:00 rest
All one set here (1:00 rest after the 600 pull):
4 x 50 fist freestyle drill @ 1:00 - get water on forearms
4 x 75 @ :15 rest, 50 off-side breathing drill, 25 fly kick on side
12 x 150 swim freestyle @ 1:55 - good turns & breakouts, strong 2nd half
8 x 50 @ 1:00 - 25 drill, 25 kick in main race stroke - can go 2 strokes, 4 of each
12 x 50 swim negative split in main race stroke - should be same stroke as above, with great turns @ :50
24 x 25 @ :40 in sets of 3:
2- sprint faster than race pace for :08 - NO BREATHING, then easy to the end;
1- LUNGBUSTER!
1 x 600 pull free br 3/5/7/9 by 50's - roll hips, finish stroke
1:00 rest - get HR
Until the end of workout, finish up with as many sets as possible of:
4 x finishes from the middle of the pool - be sure to hit the wall UNDERWATER, where the touchpads are! - @ :30
1 x 100 swim backstroke - good underwater dolphin kick off each turn - @ 1:45
Warmdown a little before you get out & be sure to do a great job with your HW tonight - don't get off to a bad start on the first day of school! Have a great day!