Monday, August 25, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 choice drill/swim dist per stroke by 25's - in main race stroke
1 x 300 swim - 25 in main race stroke, 25 backstroke - build odd 25's to FAST
1:00 rest
3 x 50 swim/kick in main race stroke by 25's @ :55
1 x 150 swim negative split freestyle - really use your legs on the 2nd 75 @ 2:30
4 x 50 swim/kick in main race stroke by 25's @ :50
1 x 150 swim negative split freestyle - aggressive turns here, good legs on 2nd 75 @ 2:30
5 x 50 swim/kick in main race stroke by 25's @ :45
1 x 150 swim negative split freestyle - all out on the 2nd 75 here!
1:00 rest - get HR immediately & OML
Finish up with:
1 x 1200 - 200 pull free br 3/5/7/9 by 50's
100 IM swim - descend the 100 IM 1-4 to something JUICY!
200 easy loosen beofre you get out. If there is time, work on breaststroke to freestyle turns before you leave. Have a great day!