Monday, October 13, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 150 - 50 fist free drill, 25 breast kick on back @ :15 rest
2 x 150 - 50 offside free drill, 50 choice drill back or breast @ :15 rest
2 x 150 - 50 swim free with FAST turns & breakouts, 50 swim negative split NO FREE in same stroke you drilled above, @ :15 rest
1:00 rest
3 sets of:
4 x 50 swim/kick by 25's NO FREE @ :55
4 x 75 swim free @ :55
No rest between sets. After 3rd set, 1:00 rest, then get right into:
3 sets of:
4 x 50 swim/kick by 25's NO FREE @ :50
4 x 75 swim free @ :50 - you'll have to hustle here
No rest between sets.
1:00 rest after 3rd set.
Finish up with:
8 x 25 kick FAST @ :30 - hold fastest time possible, in main race stroke
2 x 50 kick @ :40 - make the interval
8 x 25 kick FAST @ :30 as above
2 x 50 kick @ :45 - should be faster than previous 50's
8 x 25 kick FAST @ :30 - as above
2 x 50 kick @ :50 - should be faster than previous 50's
4 x 25 easy choice swim, drill or kick @ :30
6 x 50 kick FAST @ 1:10 - hold fastest time possible (go @ 1:00 if running out of time)
Warmdown as much as possible before you get out. If there is time, work on finishes from the middle of the pool before you go. Do an excellent job on your HW tonight and get excited for the meet tomorrow. Have a great day!