Friday, October 10, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
1 x 600 as follows:
1st 300 - 50 fist free drill, 25 breast kick on back
2nd 300 - 50 swim negative split freestyle, 50 drill/swim NO FREE
16 x 50 swim @ :45
2- negative split free with GREAT TURNS
2- swim IM order - fly/back, then back/breast
1:00 rest - get HR immediately & OML
4 sets of:
4 x 50 kick @ :45
1 x 100 swim free @ 1:15
4 x 50 swim choice @ :45
1 x 100 kick @ 1:15
:30 rest after 1st & 3rd sets (no break between 2nd & 3rd sets)
1:00 rest after 4th set, then continue right into:
6 x 50 swim/kick by 25's @ :45
6 x 50 swim/kick by 25's @ :40
:30 rest if you'd like...
6 x 50 swim/kick by 25's @ :35
1:00 rest
1 x 200 kick FAST for time - can you break 2:50? 2:45?!?
Warmdown a goodly amount before you get out, really loosen up your legs. If you can, go some backstroke drilling & breaststroke drilling. Eat well tonight & get excited for tomorrow's workout. Have a great day!