March 23, 2010

I remembered two days in a row. I think we need a short sprint workout today.

1x400 Warm up

12x25's 4 drill, 4 kick, 4 swim (your choice of stroke); @: 45 (:30, :55)

1st Main Set (repeat 3 times):
50--all out (choice stroke); @1:00 (:50, 1:15)
50--recovery; @1:05 (:55, 1:20)
100--build by 25 (choice stroke); @ 2:00 (1:50, 2:10)
50--recovery; @1:05 (:55, 1:20)

6x50's kick, sprint down easy back; @1:30 (1:00, 1:50)

2nd Main Set (repeat 3 times):
4x25's--all out (choice stroke); @:40 (:30, :50)
50--recovery; @1:05 (:55, 1:20)
3x50's--negative split (choice stroke); @ 1:00 (:50, 1:15)
50--recovery; @1:05 (:55, 1:20)

1x200 Cool Down

Total yardage: 3,000