Wednesday, August 20, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
1:00 rest
8 sets of (2 sets of each stroke):
2 x 50 drill/different drill by 25's @ 1:00
2 x 1/2 pool sprints @ :30
No rest between sets.
8 x 125 swim freestyle @ 1:50
each 125 is done as follows:
1st turn- one dolphin kick off of the turn;
2nd turn- two dolphin kicks off of the turn;
3rd turn- three dolphin kicks off of the turn;
4th turn- four dolphin kicks off of the turn.
Hold your streamline while you're dolphin kicking!
1:00 rest after #8
24 x 100 @ 1:40 as follows:
2- pull free with buoys only, breathin 3/7 by 50's;
1- kick choice negative split - some on back, some can be with a board.
200 easy loosen, then work on backstroke turns WITH FAST DOLPHIN KICK off the wall until the end of workout. Eat well, drink lots of water and make sure you're prepared for school to start. Have a great day!