Tuesday, September 9, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle with great turns & breakouts
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 200 in main race stroke @ :20 rest - drill/kick/drill/swim by 50's
8 x 75 as follows:
2- swim free/main race stroke - build to FAST/drill in main race stroke by 25's @ 1:20
2- swim free @ 1:05 desc 1-2, not a big descend, just faster on #2....OR...swim free @ 1:00 no descend
No rest between sets.
After 2nd set, 1:00 rest, then....
In main race stroke, 8 sets of:
4 x 50 swim @ 1:15 in main race stroke - target 2nd 50 split of 100 Goal Time, get times.
100 easy loosen @ 2:30
After 100 easy in 4th set, go 1 x 300 - 100 pull free, 50 drill in main race stroke @ 1:00 rest
After 100 easy in 8th set, go 1 x 300 easy loosen (can be same as 300 after 4th set) before you get out. If there is time, work on turns from the middle of the pool until workout is over. Eat well tonight, drink lots of water and do a stellar job on your HW tonight. Have a great day!