Tuesday, August 12, 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:
4 x 75 @ :15 rest - 50 2 kicks 1 pull breaststroke, 25 breast kick on back
1 x 150 - 50 swim breaststroke - take one less stroke on 2nd 25, 50 swim negative split backstroke, 50 kick fly on side - ez/FAST by 25's
:30 rest between sets.
With fins, finish up with 6 sets of:
2 x 50 @ 1:00 - breaststroke pull with dolphin kick - good acceleration back to the front of each stroke, let hips ride up at the end of the stroke
2 x 25 LUNGBUSTER - FAST underwater dolphin kick, NO BREATHING, @ :40
No rest between sets.
After 6th set, take off your fins & warmdown an easy 200 before you get out. Make sure you're eating well, drinking lots of water and getting to sleep early. Have a great day!