Tuesday, October 7, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy skulling
1:00 rest
1 x 200 50 fist free, 50 breast kick on back @ 3:15
1 x 200 50 drill/swim by 25's in main race stroke, 50 kick on back ez/FAST by 25's @ 3:15
4 x 50 swim negative split freestyle @ :45
4 x 1/2 pool sprints @ :30 in main race stroke
4 x 50 swim negative split freestyle @ :40
4 x 1/2 pool sprints @ :30 in main race stroke
3 x 5-minute swims freestyle @ 6:00, desc 1-3 to something moderate; one can be pull if you wish. If this set takes you past 4:20, go only 2 x 5:00 swims @ 6:00
1:00 rest
18 x 150 as follows (set takes 66 minutes; start no later than 4:20 p.m.):
1&2, in main race stroke:
1 x 75 swim FAST @ 1:20 - get time
3 x 25 swim FAST @ :40 - get time, add up for 75 total
50 easy drill @ 1:10 between #'s 1&2
#3: - easy drill/choice by 25's @ 3:10
Warmdown as much as possible before you get out, trying to loosen up your legs. Do an excellent job on your HW tonight and eat well, drinking lots of water. Have a great day!