Monday Morning, December 21, 2009

SPRINTERS - written for scy
Hope you're feeling better today

400 swim freestyle
400 reverse IM - each 100 is 50 drill reverse IM order, 50 breast pull w/free kick
200 easy choice skulling
1:00 rest
3 sets of:
2 x 125 @ :10 rest - 75 drill/swim/drill by 25's, then 50 kick choice - change kick from set to set
2 x 100 @ 1:40 - 50 fist free, 50 swim free/NO FREE by 25's
No rest between sets. Check HR after 3rd set
6 x 50 swim/kick by 25's - 3 @ :50, then 3 @ :45, then...
6 sets of:
2 x 125 swim choice @ 1:40
2 x 150 swim free @ 1:40 - br 4/2 on last 50
No rest between sets, except 1:00 rest after 3rd set
200 easy drill after 6th set = 6150 scy.
Eat well today, drink plenty of water. Something fast tonight, have a great day!