Saturday Morning, October 4, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy skulling
1:00 rest
3 sets of:
1 x 200 @ 3:15 - 50 fist free drill, 50 choice drill/kick by 25's in main race stroke (MRS)
4 x 25 @ :30 - 1/2 sprint all out FAST, 1/2 drill, all in mrs
No rest between sets.
4 sets of:
3 x 100 swim freestyle @ 1:10 (@ 1:15 if necessary)
1 x 100 swim FAST in main race stroke - get time, should be at least as fast as 2nd 100 split of 200 Goal Time in main race stroke
1:00 rest
3 x 100 swim freestyle @ 1:10 (@ 1:15 if necessary)
1 x 100 swim FAST in main race stroke - get time, target 2nd 100 split of 200 Goal Time in mrs
1:00 rest
4 x 50 @ 1:00 - 25 swim easy freestyle, 25 drill in main race stroke
:15 rest - get up on the blocks
1 x 50 swim FAST in main race stroke from a dive - target your first 50 split of 100 Goal Time in main race stroke
50 easy loosen between sets @ 1:30, then get right back into the next set.
Go at least a 200 easy warmdown - 50 drill, 50 breast kick on back - really trying to loosen up, before you get out. Enjoy the weekend, but be sure to get a great job done on all of your HW. Have a great day!