Friday, June 12, 2009 - AM SPRINTERS workout follows this workout

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 catch-up free drill, 25 choice drill NO FREE
:20 rest
1 x 300 - 25 fly kick on side, 50 drill/swim choice NO FREE
:20 rest
3 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:10
2 x 50 swim free /NO FREE by 25's @ :45
1:00 rest after 3rd set.
4 sets of:
2 x 100 @ 2:00 - 50 breast kick on back, 50 choice freestyle drill
4 x 50 swim at 200 free GP @ 1:10 (29.3)
After 4th set...
12 x 100 @ 1:40 swim free desc 1-3 to 400 free GP (1:02.5)
1:00 rest
With fins, finish up with...
18 x 75 swim desc 1-3's to what you can @ 1:30 - #3 in each set should be juicy
300 easy loosen = 7000 scm. Stretch today, eat well & watch your email for info on Sunday. Have a great day!