Monday, August 18, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
1:00 rest
6 sets of:
2 x 100 pull free br 3/7 by 50's @ 1:30
2 x 50 swim/drill in 4th best stroke @ 1:00 - build the 25 swim to FAST
1 x 75 swim IM - fly/back/breast by 25's @ 1:15 - descend this 75 to FAST in the 3rd & 6th sets.
1 x 25 LUNGBUSTER @ :30
No rest between sets.
After 6th set, get HR immediately after finishing & OML (one minute later). Then...
1 x 600 pull free br 3/5/7/9 by 50's - no paddles
1:00 rest
Finish up with as many rounds as possible:
2 x 50 swim negative split free @ :50
1 x 50 swim free @ :35
With five minutes to go in workout, stop this set and go an easy 200 loosen.
Eat well, drink lots of water and get plenty of rest tonight. Have a great day!