Monday Morning, May 18, 2009

SPRINTERS - written for scy
Hope you're feeling better today, good job finishing the workout yesterday

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick breast on back
200 easy choice skulling
1:00 rest
2 sets of:
1 x 250 - odd 50's are choice drill, even 50's are fly kick on side
:10 rest
5 x 50 @ :15 rest - 25 skulling, 25 swim, feel water on hands & forearms
*5 x 100 @ :15 rest - 50 choice breaststroke drill, 50 swim/kick breaststroke by 25's
*in 2nd set, go 5 x 100's swim breast/free/breast/breast by 25's, build last 2 x 25's to strong finish
:30 rest between sets
After 2nd set, 1:00 rest, then.....
With belt & bleach bottle, as many sets as possible of (24 minutes for 4 sets):
1 minute continuous vertical kick - we'll mix up the kick on this
1 minute swim w/belt - :10 on, :10 off, 3 times
:30 FAST fly vertical kick
:20 swim w/belt
:10 rest - take off belt
3 x 50 swim @ :50 - 1 free, 1 breast/free by 25's, 1 all breast w/strong negative split
1:00 rest between sets, put belt back on
At 6:50, we'll go 3 starts before you go. Drink plenty of water, have a great day!