Tuesday, February 10, 2009

SPRINTERS - written for scy
Try to start right away, I have to leave at 4:30 today

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00 - feel water on forearms
3 x 150 - 50 choice breast drill, 25 swim backstroke @ :15 rest
4 x 50 offside breathing freestyle drill @ :10 rest
3 x 150 - 50 choice backstroke drill, 25 swim breaststroke @ :15 rest
4 x 50 swim back/breast by 25's @ :50
1:00 rest
Challenging, but not impossible...
4 x 50 kick @ :50
4 x 50 swim/kick by 25's @ :45
2 x 100 kick FAST @ 2:00
4 x 50 kick @ :50
4 x 50 swim/kick by 25's @ :45
2 x 75 kick FAST @ 1:30
4 x 50 kick @ :50
4 x 50 swim/kick by 25's @ :45
2 x 50 kick FAST @ 1:00
1 x 700 pull br 4/2
1:00 rest
4 x 50 swim/kick by 25's @ :45
4 x 50 kick @ :50
2 x 50 kick FAST @ 1:00
4 x 50 swim/kick by 25's @ :45
4 x 50 kick @ :50
2 x 75 kick FAST @ 1:30
4 x 50 swim/kick by 25's @ :45
4 x 50 kick @ :50
2 x 100 kick FAST @ 2:00
6500 scy - warmdown as much as you need to before you get out, easy pulling tomorrow morning. Have a great day!