Thursday, August 21, 2008

SPRINTERS - written for scy
A.M. Workout

400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
8 x 50 @ 1:00
2- fist free drill;
2- choice freestyle drill/swim free by 25's
8 x 75 @ 1:30 in MAIN RACE STROKE
50 drill PERFECT, :10 rest, 25 swim build to all out FAST
1:00 rest after #8
3 sets of:
6 x 25 @ :30 - odds kick FAST, evens swim FAST
1 x 150 swim negative split freestyle - juicy kick on the 2nd 75, @ 2:30
6 x 25 @ :40 - odds kick fly on side, evens are LUNGBUSTER!
1 x 150 swim negative split freestyle - real big kick on 2nd 75, @ 2:30
No rest between sets.
Finish up with as many rounds as possible of:
With fins:
3 x 50 swim descend 1-3 in main race stroke to smoking FAST @ 1:00
1 x 50 kick choice @ :30 - you'll have to hustle to make this!
With 5 minutes left in workout, take off your fins and warmdown with an easy 200 drill.
Eat well, drink lots of water, and get excited for the season! Have a great day!