Friday, August 22, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
1:00 rest
2 sets of:
3 x 50 fist freestyle drill - get water on forearms, @ 1:00
3 x 100 @ 1:50, 50 off-side freestyle drill, 50 swim negative split free
3 x 200 @ 2:50 - 100 swim free, 50 kick, 50 swim choice NO FREE
No rest between sets. At the end of the 2nd set, get your HR immediately & OML
6 x 5-minute swims @ 6:00, desc 1-3 & 4-6 to something juicy!
Get HR immediately & OML after 3rd & 6th sets.
With fins, finish up with 3 sets of:
3 x 50 kick @ :40 (@ :35 in 2nd set, @ :30 in 3rd set)
2 x 25 LUNGBUSTER @ :40 (@ :35 in 2nd set, @ :30 in 3rd set)
No rest between sets.
After 3rd set, take off your fins and go an easy 200 = 5800 scy. Drink lots of water today, enjoy your green cereal & get excited for this afternoon - it will be something short & FAST! Have a great day!