Wednesday Morning, December 16, 2009

DISTANCE - let's do the workout from Tuesday, December 15


SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
9 x 100 as follows, all @ :15 rest
1- 50 fist free, 50 swim free
2- choice drill/swim by 50's NO FREE
3- kick negative split
1 x 800 as follows:
50 drill/swim by 25's choice NO BACKSTROKE
100 swim backstroke
50 breaststroke kick w/board easy/FAST by 25's
6 x 50 swim breast/free by 25's @ :50 - build breaststroke to FAST finish
1:00 rest - get HR
With fins, 5 sets of:
3 x 25 @ :40 breast pull w/free kick - FAST hands back to the front
3 x 25 as follows:
1- swim 1/2 FAST 1/2 drill @ :30
2- LUNGBUSTER @ :20
3- swim all FAST @ :30
After 5th set, finish up with...
200 drill then work on backstroke starts, or...
1 x 800 backstroke: 100 smooth, 50 real strong, 50 drill
200 drill
Eat well today, keep drinking your water. Have a great day!