Wednesday, September 9, 2009

SPRINTERS - written for scm

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 100 @ :10 rest - 50 ra2 la2 free drill, 50 2 fly/2 breast drill
4 x 50 @ :10 rest
25 - continuous underwater dolphin kick, does not have to be fast or a LUNGBUSTER, but continuous underwater dolphin kick where one kick leads right into another, then...
25 - kick on back w/arms toward the ceiling
1 x 400** pull free br 4/2 - choice equipment, roll hips, finish stroke
:30 rest between sets
** in 2nd set, swim 8 x 50 free br 4/2 @ :40
With fins, 3 sets of:
3 x 150 swim desc 1-3 to all out smoking FAST @ 2:20
3 x 100 swim desc 1-3 to juicy FAST @ 1:40
3 x 50 swim desc 1-3 to barbarically FAST @ 1:00
1 set can be kick or another stroke if you'd like.
300 easy choice after 3rd set + 6000 scm. Do an excellent job with your HW tonight, get excited for your trip this weekend. Have a great day!