Monday, August 18, 2008

SPRINTERS - written for scy

A.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
1:00 rest
4 sets of:
2 x 100 @ 1:35 - 50 swim free, 50 kick choice
2 x 100 @ 1:55 - 50 drill/swim by 25's in 4th best stroke, 25 fly kick on side, 25 swim in best stroke build to FAST Finish
8 x 25 @ :45
odds- LUNGBUSTER!
evens- kick FAST
1 x 200 swim negative split freestyle - BIG giddyup with your legs here!
1:00 rest between sets.
Finish up with as many sets as possible:
4 x 75 "slide IM" kick on back @ 1:20, 3rd 25 is always FAST (NO board; go @ 1:25 if necessary):
1st 75 - 25 fly kick, 25 back kick, 25 breast kick, - breast kick is FAST;
2nd 75 - 25 back kick, 25 breast kick, 25 free kick - free kick is FAST;
3rd 75 - 25 breast kick, 25 free kick, 25 fly kick - fly kick is FAST;
4th 75 - 25 free kick, 25 25 fly kick, 25 back kick - back kick is FAST.
With 5 minutes left in workout, go an easy 200 and really loosen up your legs. Eat well, drink lots of water and get excited for the afternoon workout. Have a great day!