Monday Morning, September 15, 2008

SPRINTERS - written for scy
A.M. workout

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest - 100 choice drill (all one stroke), 100 kick ez/FAST by 25's
1:00 rest after #3
16 x 50 @ :45 as follows:
2- swim negative split freestyle - good turns, big kick on 2nd 25
2- swim/kick by 25's NO FREE - same stroke for both 50's; can change stroke by sets.
1:00 rest - put fins on
With fins, as many rounds as possible:
2 x 50 drill PERFECT @ 1:00
1* x 50 swim FAST - target best 50 scy time @ 1:00
* - add 1 x 50 to each round.
At 6:50 warmdown an easy 100, then 3 starts before you go. Do an excellent job in school today - drink plenty of water, eat well. This afternoon will be big kicking & heavy aerobic. Have a great day!