Wednesday Morning, April 1, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 1200 (4 x 300's) as follows:
100 drill, 200 swim - build even 25's to FAST finish
1st 300 is free; 2nd 300 is backstroke; 3rd 300 is breaststroke; 4th 300 is choice
1:00 rest
8 x 50 pull free br 4/2 @ :45
1 x 200 kick choice negative split @ 3:15
8 x 50 pull free br 4/2 @ :40
1 x 200 kick choice negative split @ 3:15
19 x 50 pull as follows (do your best to hold the 4/2 breathing pattern):
2 @ :45/1 @ :35
2 @ :45/2 @ :35
2 @ :45/3 @ :35
2 @ :45/2 @ :35
2 @ :45/1 @ :35
Get HR immediately & OML, then 50 easy
1:00 rest
With fins:
8 x 75 @ :15 rest - 25 1/2 FAST 1/2 drill, 25 build to FAST finish, 25 LUNGBUSTER
200 easy loosen = 5200 scy. Enjoy the day, do a good job with tonight's workout!