Friday, December 19, 2008

SPRINTERS - written for scy

400 easy swim freestyle
400 reverse IM drill - each 100 is drill/kick breast on back by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest drill/swim by 25's - count strokes on swim 25's, desc that # 1-4
4 x 50 offside breathing drill @ :10 rest
4 x 50 fist free drill br 4/2 @ 1:00
6 x 75 swim NO FREE/free br 4-2/NO FREE by 25's @ 1:10
1:00 rest
2 x 150 @ 1:50 swim free br 4/2
1 x 300 swim free br 4/2 @ 3:40
2 x 150 @ 1:50 swim free br 4/2
1 x 300 swim free br 4/2 @ 3:30
2 x 150 @ 1:50 swim free br 4/2
1 x 300 swim free br 4/2 @ 3:20
9 x 50 pull free br 4/2 @ :50
6 x 150 swim free br 4/2 @ 1:45 - get HR immediately & OML
400 easy pull free br 4/2 w/choice equipment - get HR at end
1:00 rest
Finish up with:
12 minutes of vertical kicking - :20/:20/:30 - :10 rest, then :20/:30/:20 - :10 rest, then :30/:20/:20
200 easy loosen = 6200 scy. Great job this week - stretch & drink lots of water this weekend. Sunday at noon at the Rec. Center. Have a great day!