Wednesday, September 3, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freeestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 sets of:
1 x 250 @ :15 rest
odd 50's are drill, even 50's are fly kick on side (all three 50's drill should be the same stroke)
3 x 50 @ 1:00 swim dps in same stroke as what you drilled on the 250 above
No rest between sets.
Until 6:55:
4 x 75 @ :10 rest - 50 drill/swim in 4th best stroke, 25 breast kick on back
1 x 300 pull br 3/5/7 by 50's
:30 rest between sets.
Do an excellent job in school today and get excited for the speedwork tonight. Have a great day!