Saturday Morning, August 16, 2008

SPRINTERS - written for scy
A.M. workout

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
4 x 200 @ :20 rest - 100 swim backstroke, negative split each 50, then 100 drill/swim by 25's in 4th best stroke NO FREE
1:00 rest
3 x 100 kick @ 1:45 - 2nd 50 should be FAST
1 x 150 swim negative split freestyle - BIG legs on the 2nd 75, get time
1:00 rest
3 x 100 kick @ 1:40 - middle 50 should be FAST
1 x 150 swim negative split freestyle - BIG legs on the 2nd 75, get time
1:00 rest
3 x 100 kick @ 1:35 - 1st 50 should be FAST
1 x 150 swim negative split freestyle - BIG legs on the 2nd half, get time & HR
1:00
How many 50's kick can you go?
1 x 50 swim freestyle @ :50 (go on :55 if need be)
1 x 50 kick choice @ :50 (go @ :55 if need be) all 50's kick are the same stroke
2nd set, go 2 x 50 kick @ :50; 3rd set 3 x 50 kick, etc...
Once you can't go any more 50's kick, go right into:
1 x 400 pull free br 3/chocie by 100's
Warmdown an easy 200 before you go work on starts until the end of workout. Have a great day!