Thursday, October 23, 2008

SPRINTERS - written for scy

BIG DAY TODAY - the broken 100's will take about one hour & twenty minutes, so get through the warmup without wasting any time

400 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75
1-2: 50 fist free, 25 choice kick, @ 1:15
3-4: swim 50 free, 25 drill NO FREE @ 1:05
8 x 100
1-2: 50 swim IM order by 25's, 50 negative split kick choice @ 1:35
3-4: swim negative split freestyle @ 1:20 (@1:15 for #'s 7&8 if you'd like)
1:00 rest - get HR immediately & OML - remember these
12 x BROKEN 100's - 3 sets of the following, in main race stroke:
#1-3
1 x 50 FAST from a dive @ :45 - get time
2 x 25 FAST from a push @ :25 - get times, add to 50 time
50 drill between sets @ 1:00 rest, then...
#4
4 x 25 swim FAST @ :15 rest - add up times as you go
1 x 300 between sets of 4 - 200 pull free & 100 drill PERFECT in main race stroke
1:00 rest after the 300 - only 1:00, not 1:30 or 2:00
After #12, warmdown with...
12 x 50 @ :10 rest - 25 breast kick on back, 25 swim or drill choice
Do an excellent job on your HW tonight - eat well and drink lots of water or Gatorade to help you recover form this workout. Have a great day!