Wednesday, December 24, 2008

SPRINTERS - written for scy
Done by 7 a.m. so you have 6 hours between workouts today.

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 - 6 kicks 1 pull backstroke, head flat, roll hips
4 x 75 @ 1:20 - 25 ra backstroke, 25 la backstroke, 25 fly kick on side - roll hips, finish stroke
16 x 25 @ :35 - 2 fist backstroke, 2 swim backstroke build to FAST w/great breakouts
1:00 rest
6 sets of:
4 x 50 kick @ :50
1 x 150 swim negative split freestyle br 4/2 @ 2:00 - kick as you breakout
No rest between sets.
If there is time...
With fins:
20 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 4800 scy. 1 p.m. this afternoon - drink lots of water & stretch. Have a great day!