Monday Morning, September 22, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM - 4 x 100 IM's, odds drill, evens are swim
200 easy choice skulling
1:00 rest
2 sets of:
6 x 50 @ 1:00 - 25 swim free - count strokes, 25 fist free drill - count strokes
1 x 400 pull w/buoys & paddles br 3/5/7/9 by 50's
:30 rest between sets
2 sets of (all 75's @ 1:00 in 2nd set):
3 x 75 swim free @ 1:05 - big 6 beat kick on 2nd 25, br 4
1 x 125 swim free @ 1:40 - good turns
3 x 75 swim free @ 1:05 - as above
1 x 125 swim free @ 1:30 - good legs on last 50
3 x 75 swim free @ 1:05 - same as above
1 x 125 swim free @ 1:20 - you'll have to hustle here
1:00 rest between sets - get HR
After 2nd set, work on starts until 6:55 a.m. Eat well today, drink lots of water. Kicking & speedwork this afternoon. Have a great day!