Saturday Morning, October 11, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 75 @ 1:15 in sets of 4:
2- drill/drill/swim by 25's NO FREE
2- 50 fist free, 25 swim free build to FAST
3 x 200 swim @ 3:00 - 100 smooth freestyle, 100 IM - descend the 100 IM 1-3 to what you can
1:00 rest
Things to keep in mind on this next set:
The 300's are not all out crazy negative split, just get your legs going on the 2nd 150 so it's faster than the first 150;
The 25's should be FAST; I'm thinking anything :12 or better; get average time for 25's by set
Really explode off of each wall, with a good dolphin kick or two to help you breakout FAST;
Roll hips & finish stroke throughout;
The lungbusters might be uncomfortable now, but they'll give you an edge coming off your last turn in the 100 when you race in November.
Do a good job...
2 x 300 swim negative split freestyle @ 3:40
6 x 25 @ :40 - 2 sprint freestyle, get times, 1 LUNGBUSTER
2 x 300 swim negative split freestyle @ 3:40
12 x 25 @ :40 - 2 sprint freestyle, get times, 1 LUNGBUSTER
2 x 300 swim negative split freestyle @ 3:40
18 x 25 @ :40 - 2 sprint freestyle, get times, 1 LUNGBUSTER
When you are finished, depending on how much time you have, choice of next set:
2 x 400 pull free with paddles & buoys @ :20 rest = 6000 scy;
OR.....
With fins, as many sets of 4 x 50's as you can go (12 x 50's = 5800 scy);
2 x 50 drill NO FREE @ 1:00
2 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST - same stroke as 50's above
Enjoy your day off tomorrow. Eat well, drink lots of water and do a spectacular job on your HW. Have a great day!