Monday Morning, September 29, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 300 as follows:
75 freestyle drill/drill/kick by 25's, 75 swim backstroke, descend the 25's 1-3, @ :20 rest
8 x 50 swim free/back by 25's @ :45 (@ :40 in the 2nd set)
No rest between sets. After 2nd set, get HR immediately & OML
With fins, 4 sets of:
4 x 50 swim desc 1-3, hold for #4 @ 1:00 - should equal or better your best scy time
6 x 25 - 2 swim all out FAST @ :40, 1 LUNGBUSTER @ :20
No rest between sets.
OR....4 sets of:
3 x 50 swim desc 1-3 to all out FAST @ 1:00 - should equal or better your best scy time
4 x 25 swim all out FAST @ :20 rest (@ :15 rest in 3rd set, @ :10 rest in 2nd set, @ :05 rest in 4th set)
2 starts before you go. Congratulations on your big swims this weekend. Have a great day!