Saturday Morning, November 8, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle with great turns
400 reverse IM - 4 x 100 reverse IM's, all drill
200 easy choice skulling
1:00 rest
6 x 75 @ 1:15 - 50 fist free, 25 choice drill NO FREE
8 x 50 swim free/choice drill breaststroke @ 1:00
6 x 100 @ 1:40 - 50 swim backstroke/50 breaststroke pull w/free kick
7 x 50 swim breaststroke/free by 25's @ :45 - build the breaststroke to FAST, then strong free
8 sets of:
3 x 50 kick strong - make the interval, @ :45 - you can mix up the kick here
1 x 100 FAST - 50 swim, 50 kick - change strokes if you'd like after 4th set (I've never had a girl go 1:05 for a 100 sw/k; 1:06.1 is the fastest I've seen)
:10 rest
1 x 150 swim negative split freestyle @ 2:00 - good legs on 2nd 75
No rest between sets, except 1:00 rest after 4th & 8th set.
After 8th set, finish up with...
2 sets of:
12 x 25 swim FAST for :08 NO BREATHING, then easy drill into the wall
200 easy pull free - only one set with paddles
1:00 rest between sets.
Eat well, stretch, drink lots of water this weekend. Great job with the workouts this week. Have a great day!