Monday, December 7, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 swim/drill, then 50 choice backstroke drill
200 easy choice skulling
1:00 rest
8 x 50 @ 1:00
2- catch-up free
2- drill/swim breaststroke - fast hands to the front, chin back
3 x 100 drill/kick choice by 50's @ 1:40
3 x 100 @ :10 rest - 50 swim, same stroke as previous 3 x 100, then 50 skulling
3 x 100 @ 1:30 - 50 swim free br 4/2, 50 pull breaststroke
1:00 rest - check HR
12 x 300 @ :20 rest as follows:
1- 50 drill, 25 fly kick on side, 50 drill, 25 choice kick
1- kick choice, desc 1-3 to what you can, should be juicy, #4 with a board
1- pull free br 4/2
1:00 rest after #12, then...
All @ :30 rest:
200 -150 pull br 4/2, 50 kick FAST
200- 100 pull br 4/2, 100 kick FAST
200- 50 pull br 4/2, 150 kick FAST
50 easy
1:00 rest
200 kick FAST for time
250 easy drill = 7000 scy.
Stretch tonight, get to sleep as early as you can. My vote is for tomorrow am, then pm again if the Y is open. Let me know what you think. Have a great day!