I finally remembered to post another workout. Hopefully this is a good trend but I am not holding my breath!
1x400 Warm Up
(4x)4x25's kick/drill/free/choice; @:30 (:40, :45, :50)
10x50's holding 500 pace; @:45 (:50, 1:00, 1:10)
(3x)
25 sprint; @:30 (:40, :45)
25 easy; @:30 (:40, :45)
50 fast; @:50 (1:00, 1:10)
50 easy; @:50 (1:00, 1:10)
100 hard; @1:50 (2:00, 2:10)
100 easy; @1:50 (2:00, 2:10)
***choose a stroke per round (for the hard ones--all easy are free)
1x200 recovery (nice and easy like)
4x100's kick, one of each stroke, with or without a board; @1:50 (2:00, 2:15, 2:30)
6x50's all out sprint, with fins and paddles; @1:00 (1:10, 1:20, 1:30--you should get ~:20-:30 rest)
4x100's cool down, 1-backstroke, 2-freestyle, 3-backstroke, 4-choice
Total yardage: 3,450
Hopefully this is a good sprint workout for you. It might be a little more than an hour. You can always modify it. Happy swimming!
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