Thursday Morning, September 10, 2009

SPRINTERS - written for scm

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest
odds- fist free drill,
evens - 25 ra backstroke, 25 la backstroke
1 x 600 - 50 swim free br 4/2, 50 drill/swim backstroke, 50 breaststroke kick on back (or w/board)
:30 rest - get ready...
3 sets of:
3 x 100 @ 1:25 swim negative split free, br 4/2 on 2nd 50 - good breakouts
1 x 300 @ 4:00 swim negative split free br 4/2 on 2nd 150 - let your legs drive you
1 x 300 swim backstroke - smooth on the way, increase tempo on 2nd 150, get time, descend to what you can, watch the far turn
:20 rest
4 x 50 swim/kick choice by 25's @ :45 (@ :40 in 3rd set)
1:00 rest between sets - get HR immediately & OML
200 easy loosen after 3rd set = 5500 scm. Eat well today & drink plenty of water. Do a good job with drylands tonight & I'll have those workouts for you tomorrow morning. Have a great day!