Monday Morning, October 13, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 200 @ :20 rest
odds- 100 drill/kick by 25's, 100 swim IM;
evens- swim 100 free negative split, 100 swim backstroke negative split;
8 x 125 as follows:
3- swim free @ 1:45
1- swim free @ 1:35
3- swim free @ 1:40
1- swim free @ 1:30
1:00 rest
With fins, until you have to go:
25's @ :40
1 x 25 - 1/2 FAST 1/2 easy;
1 x 25 1/2 easy 1/2 FAST
1 x 25 all drill
1 x 50 @ 1:00 - 25 swim FAST, 25 LUNGBUSTER!
Warmdown a bit before you get out. Eat well & do a good job in school. Have a great day!