Friday, October 3, 2008

SPRINTERS - written for scy
P.M. workout

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
With fins, 4 sets of:
3 x 50 drill fly/kick fly on side by 25's @ 1:00
3 x 25 swim FAST fly @ :40
No rest between sets.
After 4th set, take fins off and continue right into:
3 rounds of:
4 x 75 @ 1:10 - odds are swim free/fly/free by 25's; evens are swim fly/free/fly
1 x 350 swim free - 200 cruise, 150 build to strong (desc 50's 1-3) @ 4:30
7 x 50 @ 1:00 from a dive - 25 LUNGBUSTER, 25 kick FAST
No rest between sets.
With fins, finish up with 8 sets of:
1 x 25 swim FAST - get time - @ :40
1 x 50 swim FAST - can you double your 25 time? - @ 1:00
1 x 75 swim FAST - looking to triple your 25 time, or FASTER!
50 loosen between sets.
Eat well and rest up for tomorrow morning. Do an excellent job on your HW this weekend - don't leave it all for Sunday Night. Have a great day!