Wednesday, August 27, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
2 sets of:
4 x 75 swim freestyle @ 1:10
4 x 75 swim free/best main race stroke/free by 25's @ 1:10
4 x 75 swim free/4th best stroke/free by 25's @ 1:10
No rest between sets.
4 sets of:
3 x 100 @ 1:45 - 50 swim, 50 kick descend 1-3 to something juicy!
1 x 75 kick FAST for time - get time, add together for 300 total.
1:00 rest between sets.
After 4th set, continue right into:
400 pull free br 3/5/7/9 by 50's - buoys only
1:00 rest
3 x 100 kick FAST FOR TIME @ 2:30 - add up times, can you be faster than the 4 x 75's add-up?
Finish up with:
24 x 25 @ :40 in main race stroke - sprint your face off for :08 NO BREATHING, then easy to the end
200 easy loosen, then (if there is time) work on turns from the middle of the pool. Eat well, drink lots of water tonight & get excited for the meet tomorrow. Have a great day!