Wednesday Morning, September 9, 2009

SPRINTERS - written for scm

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 offside breathing freestyle drill, 50 choice breaststroke drill - hands streamlined as you go back to the front
6 x 50 @ :10 rest - 25 fly kick on side, 25 choice different breaststroke drill
4 x 100 @ 1:45 - 50 swim negative split free br 4/2, drill/swim by 25's breaststroke
1:00 rest
3 sets of:
2 x 75** drill/swim/drill by 25's @ 1:15
1 x 150 kick IM (NO FREE) ez/FAST by 25's
:10 rest
2 x 75** drill/swim/drill by 25's @ 1:15
1 x 100 kick negative split
:10 rest
2 x 75** drill/swim/drill by 25's @ 1:15
1 x 50 kick FAST for time
:30 rest between sets.
** 75's are always @ 1:15, but in 2nd set they're drill/swim/kick by 25's, in 3rd set, they're kick/swim/kick by 25's
If there is time...
Finish up with:
18 x 25 @ :40 as follows:
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST finish;
3- LUNGBUSTER
200 easy loosen = 5000 scm. Do a good job in school today, hope drylands go well tonight. Have a great day!