Friday, September 5, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 75 catch-up free drill @ 1:20
2 x 75 IM drill - 25 drill of each stroke, NO FREE @ 1:20
2 x 75 swim IM (no free) @ 1:10, desc 1-2 if you can.
6 sets of (start on the :45 each time):
5 x 100 swim freestyle @ 1:15 - smooth & strong with steady legs on 2nd 50 & great turns
1 x 100 kick FAST for time - get time
50 easy loosen
1:00 rest between sets.
After 6th set, add 4 fastest 100's kick together for 400 total, then get right into:
1 x 400 pull freestyle br 3/5/7/9 by 50's
1:00 rest - get ready...
1 x 400 kick FAST for time - how close can you come to your 4 x 100's add-up?
200 easy loosen before you get out. If there is time, work on turns from the middle of the pool with GOOD DOLPHIN KICK off of each turn. Rest up tonight, eat well and drink plenty of water - get excited for tomorrow's workout. Have a great day!