Thursday, August 14, 2008

SPRINTERS - written for scy

P.M. workout

400 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
1:00 rest
3 sets of:
1 x 600 - odd 100's are drill/swim by 50's in 4th best stroke, NO FREE
even 100's are swim IM descend 1-3 to what you can
:30 rest
12 x 50 pull with buoys only - no paddles, as follows:
1st set, breathing every 3 strokes;
2nd set, breathing every 3/5 by 25's;
3rd set, breathing every 3/7 by 25's.
1:00 rest between sets.
Finish up with a 200 easy choice skulling, then an easy 200 warmdown.
Work on turn in 4th best stroke AND back to breast until the end. Have a great day!