Monday, October 6, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick/swim/drill
200 easy skulling
1:00 rest
1 x 150 - 25 fist free, 25 choice drill NO FREE @ :15 rest
3 x 50 @ :10 rest - offside freestyle drill
1 x 150 drill/swim by 25's NO FREE @ :15
11 x 50 swim free/NO FREE by 25's @ :50
1:00 rest - get HR
4 x 150 swim free @ 2:00 - big 6 beat kick on middle 50
4 x 75 @ 1:15 - 25 swim choice, 50 kick
4 x 100 swim free @ 1:15 - big kick on 3rd 25
4 x 75 swim IM order (NO FREE) @ 1:15
4 x 125 free @ 1:45 - last 25 is kick choice
4 x 125 swim @ 1:45 - last 25 is swim NO FREE
:30 rest
6 x 150 swim free @ 1:50 - good turns & breakouts, strong legs on 2nd 75
6 x 100 @ 1:15 - 0dds- negative split free, evens are swim choice, 3rd 25 NO FREE
Get HR immediately after you finish & OML.
200 easy warmdown before you get out. If there is time, work on finishes from the middle of the pool. Do an excellent job on your HW tonight. Have a great day!