Wednesday, August 27, 2008

SPRINTERS - written for scy
A.M. workout

HAPPY BIRTHDAY!

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
4 x 100 @ :15 rest - 50 off-side breathing drill (freestyle), 50 2 fly/2 breast drill - take your time & do this drill well.
3 sets of:
4 x 75 swim IM order by 25's - no free - @ 1:15
1 x 125 swim free with 6 beat kick on last 50
:30 rest between sets. Get HR immediately after 3rd set & OML
75 easy loosen
With fins:
9 x 150 @ 2:40 swim freestyle descend 1-3 to something absolutely smoking FAST!
Take off fins
Finish up with starts & LUNGBUSTERS!
Warmdown well before you get out - BIG kicking tonight. Get excited for the meet tomorrow and have a great birthday!