Saturday, September 20, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
12 x 100 as follows:
3- 50 drill in main race stroke, 50 kick negative split @ 1:40
3- swim negative split freestyle @ 1:20
1:00 rest after #12, get HR
6 sets of:
4 x 50 swim in main race stroke @ 1:15 - target your 2nd 50 split of 100 Goal Time
50 drill PERFECT @ 1:30 - same stroke as 50's above
2 x 25 swim FAST @ :40 - should add up to faster than best 50 above
100 drill PERFECT @ 1:00 rest
After 3rd & 6th set, go 1 x 300 pull relaxed freestyle.
Warmdown thoroughly before you get out. Do an excellent job with your HW this weekend, and be sure to eat well. Have a great day!