Wednesday, August 20, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/different drill/swim/kick by 25's
1:00 rest
3 x 200 breaststroke drill/swim by 50's @ :20 rest
1:00 rest
16 x 75 in sets of 4:
4- swim free @ 1:10 - 6 beat kick on 2nd 25
4- swim free/breast/free by 25's @ 1:15 (@ 1:20 if necessary)
4- swim free @ 1:10 - 6 beat kick on 2nd 25
4- swim free/breaststroke/free @ 1:10 (@ 1:15 if necessary)
1:00 rest
VERTICAL KICKING:
12 sets of:
:20 choice vertical kick moderate w/elbows & hands out of the water;
:10 same vertical kick FAST w/elbows & hands out of the water;
:20 same vertical kick moderate w/elbows & hands out of the water;
:10 rest
1 x 25 LUNGBUSTER @ :45
1 x 25 kick choice on back FAST @ :45
No rest between sets.
With 5 minutes left in workout, go a 200 easy loosen before you get out. Have a great day!