Friday Morning, October 17, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
12 x 50 in 2 sets of 6:
1-2 drill/kick by 25's NO FREE @ 1:00
3-4 drill/swim by 25's NO FREE @ 1:00
5-6 swim/kick by 25's NO FREE @ :50
1 x 600 - 100 swim backstroke, 100 swim/kick NO FREE
:30 rest
12 x 50 - 2 swim IM order by 25's @ :50, 1 swim free negative split @ :40
:30 rest
6 x 300 swim freestyle @ 3:40 - swim as you feel
1:00 rest - get HR at end.
16 x 25 @ :40 - sprint all out FAST for :08 NO BREATHING, then easy to the end
1:00 rest
Finish up with...
8 x 75 pull free br 2/6/2 by 25's @ :1:10
Warmdown a bit before you get out. Drink lots of water today and rest up for this afternoon's workout. Have a great day!