Friday Morning, October 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 150 - 50 choice drill NO FREE, 25 breast kick on back
:15 rest
1 x 250 - 75 swim/kick/swim by 25's (same stroke as 50 drill above), 50 free drill
:15 rest
7 x 50 @ :55** swim NO FREE (same stroke as 75 above)/free by 25's
** @ :45 in 2nd set
No rest between sets.
After 2nd set, get HR immediately & OML
16 x 50 @ 2:00 speedset
Finish up with (if there is time):
4 x 300 @ :20 rest
odds- 50 drill, 50 kick
evens- pull free, last 100 br 4/2
4500 scy
Eat well and stay hydrated today, big kicking tonight. Have a great day!