Friday Morning, September 4, 2009

SPRINTERS - written for scm
The kicking set will take about an hour & fifteen minutes, so get right into your warmup.

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 100 @ :10 rest - 50 choice free drill, 50 2 fly/2 breast drill
4 x 50 swim free br 4/2 @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
4 x 25 @ :40 - 1/2 swim FAST 1/2 drill
No rest between sets.
7 sets of:
2 x 75 swim free br 4/2 @ 1:00
1** x 50 kick FAST @ 1:10
3 x 50 swim descend 1-3 to all out smoking FAST @ 1:00
** add 2 x 50's kick to each set, up to 7 x 50, then back down to 1 x 50
No extra rest between sets.
After 7th set, finish up with...
4 x 150 pull free br 4/2 @ :10 rest
1 x 250 easy choice drill = 6000 scm. Stretch today, try to get a nap - or three, and make sure you EAT. Have a great day!