Friday, June 19, 2009

SPRINTERS - written for scy
Great job this morning!

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick choice/drill/kick different choice by 25's
200 easy choice skulling
1:00 rest
With fins, 2 sets of:
4 x 100 @ 1:40 - 50 choice kick, 50 choice breaststroke drill
4 x 75 @ 1:20 - breaststroke pull w/free kick
6 x 50 @ 1:00 - 25 FAST LUNGBUSTER, 25 kick on back w/arms toward ceiling
No rest between sets.
After 3rd set, take off fins & get right into...
1 x 400 pull free br 4/2 throughout
:20 rest
8 x 50 pull free br 4/2 @ :45
1 x 400 pull free br 4/2 throughout - different equipment than 1st 400
:20 rest
8 x 50 pull free br 4/2 by 25's @ :40
1:00 rest
Finish up with...
1 x 800 - 50 choice free drill, 50 choice IM drill, 100 IM swim - IM drill should change as you go through the set
:20 rest
1 x 600 - 200 swim backstroke, 100 choice drill, 100 swim backstroke, 200 choice drill
6000 scy. Enjoy your day off tomorrow. MAKE SURE YOU WEAR YOUR SUNSCREEN - PUT IT ON EARLY & OFTEN; remember, "LOBSTER" CAFLISCH will not be allowed into workout on Sunday. Have a great day & say hello to Mary for me.