Friday Morning, September 19, 2008

SPRINTERS - written for scy
A.M. workout

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ 1:45 as follows:
50 choice drill
:10 rest
25 swim build to FAST finish
1:00 rest after #8
8 x 100 @ 1:40 - 50 swim negative split freestyle, 50 swim negative split backstroke
1:00 rest - put on fins
With fins, until 6:45:
3 x 75 breaststroke pull w/dolphin kick, desc 1-3 @ 1:30
3 x 25 swim fly build to FAST, @ :40 - breakout FAST on each 25
No rest between sets.
At least 3 starts before you go. Eat well today, drink lots of water, do a good job in school. Have a great day!