Monday, December 28, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 choice backstroke drill, 50 drill IM order
200 easy choice skulling
1:00 rest
9 x 150 @ :10 rest as follows:
odds- 50 offside breathing free drill, 50 swim free, 50 swim back
evens- 50 breast kick on back, 100 IM swim
12 x 75 @ 1:05
odds- 50 swim back, 25 choice
evens - swim free/kick choice/swim free
1:00 rest - check HR
30 x 100 as follows:
1&2- kick choice moderate negative split
#3- swim/kick by 50's @ 1:20
1:00 rest
With snorkel...
21 x 50 pull w/choice equipment - 2 @ :50, 1 @ :40
200 easy drill = 6000 scy.
Eat well tonight, no alarm tomorrow morning. Have a great day!