Wednesday, October 8, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle - good turns
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
4 x 75 drill/swim/drill by 25's NO FREE @ 1:15
1 x 300 swim free/no free by 25's - build each 25 to FAST
1:00 rest
TEN MINUTES: work on relay starts, both freestyle & medley; then...
21 x 50 swim free - 2 neg split @ :40, 1 @ :30
1:00 rest
5 sets of (go a 6th round if there is time):
3 x 100 kick @ 1:30
2 x 50 swim/kick by 25's @ :40
1 x 100 kick FAST for time @ 2:00
No rest between sets.
With fins, finish up with:
24 x 25
1- swim build to FAST finish @ :35; 2- swim all out FAST @ :35; 3- LUNGBUSTER @ :20
Warmdown as much as you can before you get out; Do an excleent job on your HW tonight and get excited for the meet tomorrow. Have a great day!