Wednesday, September 17, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy choice skulling - feel the water on your hands
1:00 rest
6 x 100 @ :15 rest - 50 choice drill/swim by 25's NO FREE, 50 drill/swim by 25's in 4th best stroke
8 sets of:
2 minutes vertical kick as follows:
:25 dolphin kick arms folded across body, hands on shoulders
:15 breaststroke kick, hands & elbows out of the water
:10 FAST freestyle kick - arms & elbows out of water
:10 rest
After 2nd minute, get right into:
3 x 50 kick negative split @ :50 (last 4 sets @ :45 if you can)
Get up on the blocks right after the 3rd 50...
2 x 50 from a dive @ 1:15 - 25 LUNGBUSTER FAST, 25 kick FAST in main race stroke, get time, can you break :35? If not, :40?
Finish up with...
12 x 200 as follows:
odds- swim 2 x 100 IM's desc 1-2 to something strong @ 2:50 (@ 2:45 if you can, @ 3:00 if you need to)
evens- swim 100 free, 50 kick choice, 50 swim free (or, last 50 swim choice, if you can make the interval) @ 2:30
Get a good warmdown in before you get out - really try to loosen up your legs. If there is time, work on finishes from the middle of the pool. Do a stellar job with your HW tonight & have a healthy dinner. Have a great day!