Friday, August 15, 2008

SPRINTERS - written for scy

A.M. workout

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 50's
1:00 rest
6 x 300 all @ :20 rest as follows:
odds- 50 fly kick on side, 50 choice drill in 4th best stroke - NO FREE
evens - 50 swim negative split backstroke, 50 swim negative split in 4th best stroke - NO FREE
4 sets of:
2 x 50 swim negative split freestyle br 3 @ :55
1 x 50 swim free/NO FREE by 25's @ :45
2 x 50 swim negative split freestyle br 3 @ :55
1 x 50 swim freestyle br 3 @ :40
2 x 75 swim IM (fly/back/breast by 25's) desc 1-2 to what you can @ 1:30
No rest between sets.
200 easy warmdown after 4th set, then work on backstroke turns - accelerate into the wall, good aggressive dolphin kick off the wall, break out moving FORWARD, not up. Try to get at least 20 turns done, and do them at race pace. Have a great day!