Saturday Morning, September 12, 2009



SPRINTERS - written for scy



400 swim freestyle
400 reverse IM - each 100 is breast kick on back/fly kick on side/drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 ra2 la2 free drill, 25 choice kick
:15 rest
1 x 300 - 50 fist free, 50 swim free br 4/2
:15 rest
1 x 300 - 50 choice backstroke drill, 50 2 fly/2 breast drill
:15 rest
1 x 300 swim IM (3 continuous 100 IM's, descend 1-3 to what you can, good turns & breakouts on all 3 x 100's)
:15 rest
6 x 150 swim free @ 1:50 - br 4/2 on 2nd 75
Get HR immediately & OML
1:00 rest, then...
3 sets of:
1 x 250** IM - 25 fly/50 back/75 breast/100 free br 4/2 @ 4:00
6 x 75 swim @ 1:00 - odds are swim IM, evens are swim free br 4/2
6 x 50 swim @ 1:00 descend 1-3/4-6 to all out smoking FAST (1st set fly; 2nd set back; 3rd set breast)
100 easy choice drill
:30 rest between sets
**- 250 IM in 2nd set is 50 fly/75 back/100 breast/25 free;
in 3rd set, 75 fly/100 back/25 breast/50 free
Get HR after 6th 50 in each set
After 3rd set...
1 x 400 pull free w/choice equipment br 4/2 throughout
200 easy drill = 7000 scy.
Eat right away and have plenty of water today; stretch later if you can. If you have a chance, let me know how the workout went. Enjoy the game, it should be lots of fun!