Sunday Morning, September 6, 2009

SPRINTERS - written for scm

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest offside breathing drill
6 x 50 @ 1:00 - 25 fist free drill - count strokes, 25 swim free - be within 1 stroke of 1st 25
4 x 100 - 50 swim negative split free br 4/2, 50 kick choice ez/FAST by 25's @ 1:45
8 x 50 @ 1:00 - 25 choice breaststroke drill, 25 FAST fly kick on side
1:00 rest
12 sets of:
:30 kick FAST on back at wall (3rd, 6th, 9th & 12th set - go for 1:00)
1 x 25 swim FAST breaststroke - get time, then...
1 x 25 choice breaststroke drill
4 sets of:
5 x 50 swim negative split free br 4/2 @ :45
1 x 250 swim free - br 4/2 on last 150 @ 3:20
1 x 200 swim free br 4/2 on 2nd 100- smooth on the way, then strong 2nd 100 - get time, desc 1-3 to what you can; 4th set is kick choice FAST for time
1:00 rest between sets.
600 easy choice pull or drill = 6300 scm. Do a good job with Carla's workout today, make sure you're ready for school. Tomorrow at 7 a.m. Have a great day!