Friday, October 31, 2008

SPRINTERS - written for scy
Do what you can, don't force yourself to get through this workout. A light swim today and lots of sleep tonight won't be a bad idea.

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick choice by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest as follows:
50 fist free, 25 choice kick, 25 choice free drill, 50 swim/kick by 25's NO FREE
18 x 50 @ :55 - 2 swim free smooth, long stroke, 1- swim/kick NO FREE
1:00 rest
With fins, 6 sets of:
2 x 25 drill @ :40
2 x 25 swim 1/2 FAST 1/2 easy @ :40
2 x 25 drill @ :40
2 x 25 swim build to all out FAST @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 kick choice moderate
1:00 rest after 3rd & 6th sets.
Finish up with...
9 x 100 swim @ 1:35 - odds are negative split freestyle; evens are swim 50 free, 50 choice, trying to feel easy & smooth on all 9.
200 easy loosen = 5400 scy. Get plenty of rest tonight, eat well and drink lots of water. Don't worry about the meet tomorrow, November is the goal. Have a great day!