Thursday Morning, September 3, 2009

SPRINTERS - written for scm

400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side
200 easy choice skulling
1:00 rest
6 x 250 @ :15 rest, as follows:
25 choice skulling
50 offside breathing freestyle drill
25 breast kick on back - watch your head
150 pull free - last 75 br 4/2
1:00 rest after #6, then...
30 x 50 @ :50 in 5 sets of 6:
1-3 swim or pull free br 4/2
4-5 swim IM order by 25's
6- swim/kick by 25's
1:00 rest after #30
Finish up with 3 sets of:
4 x 25 choice drill - NO FREE @ :40
3 x 100 swim free/NO FREE by 25's @ 1:40 - 25's NO FREE should be same stroke as you drilled on the 25's above
No rest between sets.
800 easy choice after 3rd set = 6000 scm. Do a good job with Carla's workout today. Have a great day!