Friday Morning, September 5, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
4 x 75 @ :10 rest - 50 fist free, 25 breaststroke kick on back
4 x 50 swim freestyle @ :50
6 x 50 choice drill freestyle, choice drill NO FREESTYLE by 25's @ 1:00
4 x 75 @ 1:20 - 50 drill/swim NO FREE, 25 fly kick on side
6 x 200 @ :15 rest - odds are pull freestyle br 3/5/7/9/5 by 50's; evens are swim backstroke with great dolphin kick off turns
1:00 rest - put fins on
With fins:
9 x 100 @ 1:50 as follows:
75 breaststroke pull w/dolphin kick - desc 1-3 to what you can, :05 rest, then 25 LUNGBUSTER!
Take fins off
Finish up with turns - if there is time.
Great swims last night - keep up the good work. Eat well today, drink lots of water and get excited for a day off on Sunday. Have a great day!