Tuesday, November 11, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
200 easy skulling
1:00 rest
2 x 75 - 50 fist free, 25 breast kick on back @ 1:10
1 x 150 - 25 choice drill freestyle, 50 swim/kick NO FREE @ 2:20
2 x 150 - swim free/NO FREE by 25's @ 2:10
4 x 75 swim free @ :55 - good turns & breakouts
1 x 300 pull free - concentrate on finishing stroke, rotating hips evenly
1:00 rest
BROKEN SWIMS
3 sets of:
1 x 75 swim FAST @ 1:20 - get time
3 x 25 swim FAST @ :40 - get times, add to 75
100 easy @ 1:00 rest
1 x 75 swim FAST @ 1:20 - get time
3 x 25 swim FAST @ :40 - get times, add to 75
100 easy @ 1:00 rest
1 x 75 swim FAST @ :20 rest - get time
1 x 25 swim FAST @ :15 rest - get time, add to 75
1 x 25 swim FAST @ :10 rest - add to 75 & 25
1 x 25 swim FAST - add to others
50 drill, then 200 easy choice
After 3rd set, warmdown as much as you can, really trying to loosen up your legs; 600 pull after the 3rd set will = 5500, just about what we talked about. If you can warmdown some more, include 50's drill/swim dist per stroke @ :10-15 rest. Do an excellent job with your HW & have a great day!