Wednesday, August 13, 2008

SPRINTERS - written for scy

A.M. workout

400 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick by 25's
:30 rest
6 x 100 @ :15 rest as follows:
50 drill/swim by 25's - same stroke for 1-3, then may change stroke for 4-6
50 kick ez/FAST by 25's - same stroke for the 50 kick as for the 50 drill/swim
1:00 rest
8 x 250 as follows:
6 x 25 @ :40
odds are LUNGBUSTER
evens are kick FAST - 1 is fly, 2 is free, 3 is breaststroke kick
1 x 100 swim negative split freestyle - BIG legs on 2nd 50 here!
1:00 rest between sets - not 1:15 or 1:20, just 1:00
200 easy loosen after the 8th 250. Enjoy the afternoon with NO WORKOUT - eat well, drink lots of water. Have a great day!