Wednesday, October 15, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle with great turns
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest, offside breathing drill - roll head to breathe, feel hips rotate
6 x 125 @ 2:10 - 50 fist free, 25 breast kick on back, 50 drill/swim by 25's NO FREE
4 x 100 swim @ 1:20 (@ 1:25 if necessary) - 75 swim free, 25 swim NO FREE - same stroke as you drilled on the last 50 of the 125's above
1:00 rest
8 x 100 @ 1:35 - 2 kick, 2 swim IM
4 x 75 swim/kick/swim by 25's @ 1:00
2 x 75 kick/swim/kick by 25's @ 1:00
1:00 rest
8 x 100 @ 1:25 - 2 kick, 2 swim IM
2 x 75 swim/kick/swim by 25's @ 1:00
4 x 75 kick/swim/kick by 25's @ 1:00
4 x 50 @ 1:05 - 25 breast kick on back, 25 choice drill
6 x 75 kick @ 1:05 - can you hold under 1:00?
Finish up with...
15 x 50 @ :45
2- swim negative split free, 1 -swim NO FREE
Relay starts until it is time to go - be sure to do both medley relay & free relay starts. Use the weekend to get ahead on your schoolwork, or caught up if necessary. Have a great day!