Friday, August 22, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
2 sets of:
1 x 300 - 50 fist free drill, 50 choice breaststroke drill
:30 rest
1 x 200 - drill/swim by 50's breaststroke - drill is choice, swim is negative split
:30 rest
1 x 100 swim IM, desc 1-2 to what you can
:30 rest between sets.
Finish up with 6 sets of:
8 x 25 @ :45 - Sprint Your Face Off (SYFO!) for :08 NO BREATHING, then easy to the end
1 x 50 kick FAST for time @ 1:00 - keep track of your times here!
No rest between sets.
After 3rd set, go 1 x 300 pull br 3/5/7 by 50's @ 1:00 rest
After 6th set, go 1 x 300 kick FAST for time - get your time; can you be within :10 of your 6 x 50's add-up? Within :15?
Warmdown an easy 200 before you get out - really loosen up your legs. Enjoy the weekend off - see you tomorrow at Carla's gym. Have a great day!