Friday Morning, September 11, 2009

SPRINTERS - written for scm

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
3 x 100 @ :10 rest - 50 choice free drill, 50 kick negative split
4 x 125 @ :10 rest - 50 fist free drill, 75 drill/kick/drill choice NO FREE
3 sets of:
3 x 50 swim/kick choice @ :50
2 x 50 swim free/NO FREE @ :45
1 x 50 swim free br 4/2 @ :40
2nd set is 2 x 50 of all 3; 3rd set is 1 x 50 swim/kick, then 2 x 50 free/NO FREE, then 3 x 50 free :40
1:00 rest after 3rd set - get HR
42 minute set here...
36 x 50 @ 1:10 swim desc 1-3 to FAST, mix up strokes if you'd like after 6 x 50's
Get your HR after the fast 50's.
Finish up with 1 x 600, some drilling, some pulling - mix it up.
Have a safe trip up to UM and enjoy your weekend! If you have a chance, let me know how your workouts go. See you Monday Morning back at the Y. Have a great day!