Wednesday, September 10, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim
200 easy choice skulling
1:00 rest
From the flags, 8 sets of:
1 x 30 @ :50 - kick FAST for :05 while skulling to stay in place under the flags, then swim in to the wall, turn and drill PERFECT to the far in end in main race stroke - stop at the far end;
1 x 20 @ :40 - all out FAST sprint back to the flags, same stroke as you drilled above
After #8, continue right into:
3 sets of:
6 x 25 @ :40 - 2 swim FAST in main race stroke, 1 LUNGBUSTER
1 x 200 swim negative split freestyle @ 3:00
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
1 x 200 swim negative split freestyle @ 3:00
No rest between sets. Middle set, 25's swim can be different stroke, 1st & 3rd sets - 25's swim are main race stroke.
8 sets of:
1 x 50 kick FAST for time @ 1:10 - get time
2 x 25 kick FAST @ :25 - can you be faster for these 2 x 25's than the single 50?
1 x 100 IM swim - get time, descend 1-4, 5-8 to something strong @ 2:00
200 easy loosen or drill after 4th & 8th set.
With fins, finish up with:
24 x 25 as follows:
1- swim FAST @ :40;
2- drill PERFECT @ :40;
3- swim FAST @ :40;
4- LUNGBUSTER @ :20
Warmdown a little before you get out. If there is time, work on turns from the middle of the pool until you get out. Do an excellent job with your HW tonight & get excited for the meet tomorrow. Have a great day!