Monday, September 29, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle - long stroke, roll hips
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy skulling
1:00 rest
4 x 175 @ :10 rest - 50 offside breathing freestyle drill, 50 breast kick on back, 75 drill/drill/swim by 25's NO FREE
5 sets of:
3 x 100 swim free @ 1:10 - make the interval
3 x 50 kick @ :45 - FAST on 2nd 25
No rest between sets.
Get HR after last 50 kick, go 1 x 50 easy loosen, then get HR again.
Finish up with:
12 x 150 @ 2:10 (@2:15 or 2:20 if needed, but really work to make them @ 2:10) as follows:
1- 100 swim IM, 50 choice kick
1- 50 swim choice, 100 kick
1- all kick, you'll have to hustle here
200 easy loosen after #12, really stretch out your legs. Do a stellar job on your HW tonight, eat well and drink lots of water. Have a great day!