Thursday Morning, August 27, 2009

SPRINTERS - written for scy
Happy Birthday!

400 swim freestyle
400 reverse IM - each 100 is swim/kick choice by 25's
200 easy choice skulling
1:00 rest
With fins...
8 x 75 @ 1:20 - 50 choice breaststroke drill, 25 fly kick on side
Take off fins, then get right into:
1 x 800 IM - 8 x 100 IM continuously
swim, desc 1-3 to what you can - should be strong, #4 is drill
swim, desc 5-7 to FAST, #8 is drill
1:00 rest
18 sets of:
:20 FAST vertical dolphin kick w/bleach bottle (:30 on middle set of 6)
4 x 25 @ :40
1- swim FAST
2- kick FAST
3- LUNGBUSTER
4- swim FAST
600 pull negative split free br 4/2 after 6th, 12th & 18th sets - one 600 can be swim backstroke
1:00 rest after each 600
200 easy drill after last 600 = 5200 scy
Do a good job with your drylands and drink plenty of fluids. Enjoy your birthday, it's going to be a great year for you!