Wednesday, October 1, 2008

SPRINTERS - written for scy
P.M. workout

400 swim easy freeestyle with great turns
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy skulling
1:00 rest
With fins, 3 sets of:
4 x 25 choice fly drill @ :35
4 x 75 @ 1:30 - 25 fly drill, :10 seconds rest, 25 swim FAST fly, 25 LUNGBUSTER
No rest between sets.
After 3rd set, take off fins and continue right into:
Ten minutes on relay starts - work on both medley & freestyle relay starts; these are important for every meet!
4 sets of:
3 x 100 @ 1:30 - 50 swim, 50 kick
1 x 50 kick @ :40
1 x 100 swim/kick by 50's FAST for time - get time
:10 rest after the FAST 100 swim/kick, then get right into...
1 x 150 swim negative split freestyle
1:00 rest between sets.
In main race stroke, 8 sets of:
4 x 1/2 pool sprints @ :30
Get on the blocks...
1 x 50 from a dive - 25 LUNGBUSTER, 25 swim FAST @ 1:00
1 x 50 drill perfect @ 1:00
No rest between sets.
200 easy loosen = 6000 scy. Do an excellent job with your HW tonight and get excited for the meet tomorrow. Have a great day!