Friday Morning, July 3, 2009

SPRINTERS - written for lcm

400 swim freestyle
400 reverse IM - each 100 is 1/2 drill 1/2 swim, 1/2 drill 1/2 kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 150 - 50 1/2 drill 1/2 swim choice, 50 1/2 drill 1/2 swim breaststroke, 50 kick - build to FAST at 25 meters, then moderate to the end, @ 3:00
3 x 50 swim free br 4/2 @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets.
After 3rd set...
8 x 50 @ 1:20
FAST dolphin kick underwater to the blue line, then swim FAST to the next blue line, then drill to the end
1:00 rest
16 x 50 @ 2:00
1- 20 meters FAST, 30 drill
2- 30 FAST, 20 drill
3- all FAST
4- all drill
After #16, get right into
4 sets of:
1 x 200 IM - each 50 is 1/2 swim 1/2 drill
:10 rest
1 x 100 swim free w/BIG negative split - good dolphin kick off each wall, let your legs drive you.
:10 rest
After 4th set, easy 200 loosen = 5400 lcm. Wear your sunscreen today, have a great day!