Wednesday, September 3, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle - good turns, finish stroke
400 reverse IM - each 100 is drill/different drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 drill @ 1:00 - 2 main race stroke, 2 in 4th best stroke
3 rounds of:
3 x 75 swim free/main race stroke/free by 25's @ 1:10
1 x 125 swim freestyle @ 1:40
3 x 75 swim free/4th best stroke/free by 25's @ 1:10
1 x 125 swim freestyle @ 1:20
No rest between sets.
4 sets of:
4 x 1/2 pool sprints @ :30
1 x 50 kick ez/FAST by 25's @ 1:00
No rest between sets.
With fins, 6 sets of (target your best 50 time on the FAST 50's):
4 x 50 swim @ 1:00, descend 1-3 to all out FAST, #4 is all out FAST again; do not descend 1-4
#5 is drill PERFECT - nothing sloppy here!
You can change strokes if you'd like after 4th set; sets 1-4 should be main race stroke
After 3rd round, if you'd like, take off fins for a 200 easy loosen/200 pull (if there is time; it's important to get this speedwork in!)
Warmdown with a 300 - 50 choice drill in main race stroke, 25 breaststroke kick on back - really loosen up before the meet tomorrow. If there is time left after this 300, work on finishes from the middle of the pool. Do an outstanding job with your HW tonight and get excited for the meet tomorrow. Have a great day!