Monday Morning, September 8, 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
5 x 50 @ :10 rest, 25 fist free - get water on forearms, 25 choice skulling
5 x 50 @ :10 rest, choice drill backstroke, 25 kick build to FAST
6 x 100 swim @ 1:30 - 50 neg split free, 50 swim neg split back
3 sets of:
1 x 250 swim free @ 3:20 - can be pull if you'd like, but make the interval
3 x 50 freestyle swim/kick by 25's @ :45 (@ :40 in 2nd set; @ :35 in 3rd set, swim the 3rd set if you can't make :35 - no problem if you don't make :35, just a challenge)
Get HR between sets, then only :30 rest before starting next set.
With fins, finish up with:
3 x 25 swim free desc 1-3 to FAST @ :30
1 x 50 @ 1:00 - 25 LUNGBUSTER - FAST, 25 choice drill
4 x 25 swim free, desc 1-3 to FAST, hold for #4, @ :30
1 x 50 @ 1:00 - 25 LUNGBUSTER - FAST, 25 choice drill
5 x 25 swim free, desc 1-3 to FAST, hold for #'s 4 & 5
1 x 50 @ 1:00 - 25 LUNGBUSTER - FAST, 25 choice drill
Continue adding one 25 in each set until you have to get out, then warmdown a little before you go. Do an excellent job in school today and get excited for the week. Have a great day!