Monday, October 27, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 25 @ :40 - breast pull w/freestyle kick
1 x 50 @ 1:00 - choice backstroke drill
1 x 75 @ 1:20 - 25 catch-up freestyle, 25 choice fly drill, 25 swim fly
1 x 100 swim IM @ 1:40, desc 1-3
3 x 50 swim IM order by 25's @ :50 (@ :45 in 2nd set; @ :40 in 3rd set)
1 x 300 pull free br 2/4/6 by 50's
:30 rest between sets.
With fins, finish up with 6 sets of:
1 x 25 drill @ :40
2 x 25 swim FAST @ :40
1 x 25 drill @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST!
No rest between sets.
100 easy loosen before starts. Do a good job in school today - eat well, drink lots of water. Have a great day!