Monday Morning, October 6, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy skulling
1:00 rest
12 x 50 as follows:
1- drill @ 1:00
1- drill/swim by 25's @ :55
1- drill/kick by 25's @ :50
1- swim negative split freestyle @ :45
1:00 rest after #12, then...
4 sets of:
3 x 25 kick @ :30
1 x 50 swim backstroke @ :50
3 x 25 kick @ :25
1 x 50 swim backstroke @ :50
3 x 25 kick @ :20
1 x 100 swim IM
:30 rest
1 x 100 kick FAST for time
1:00 rest between sets.
300 easy pull & 2 starts before you go. Eat well today and get excited for the meet this week. Have a great day!