Thursday, August 14, 2008

SPRINTERS - written for scy

A.M. workout

400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
:30 rest
2 sets of:
1 x 200 - 25 swim NO FREE, 25 kick build to FAST
:15 rest
2 x 100 swim negative split freestyle @ 1:30
No rest between sets.
6 sets of (2 sets free, 2 sets choice, 2 sets free; 75 kick is always free):
3 x 75 @ 1:20 - 50 swim, 25 kick descend 1-3 to all out smoking FAST (can you get under :55? Under :50?)
1 x 75 kick FAST for time @ 2:00 (Should be close to or faster than 100 yard free best time)
No rest between sets.
Keep track of your 75's kick FAST - can they be faster (added up) than the 4:44 you went for the 400 kick add-up the other day? I know you're going a 450 here, but it's just one 75 at a time, as opposed to 2 x 50's in each set the other day.
Warmdown an easy 200 before you get out. Stretch, eat well and drink lots of water before afternoon workout (moderate pulling this afternoon). Have a great day!