Monday Morning, December 28, 2009

SPRINTERS - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is 50 breast pull w/free kick, 50 drill IM order
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 ra2 la2 free @ :10 rest
4 x 75 @ 1:15 - 25 fly kick on side, 50 choice drill NO FREE
1 x 300 pull free - w/snorkel or br 4/2 throughout
:30 rest between sets
Check HR after 2nd set
Add 1 x 200 in each round, going no more than 5 rounds:
2 x 100 swim free @ 1:15 - br 4/2 on 2nd 50
1 x 200 swim free @ 2:15 - br 4/2 on 3rd 50
No rest between sets.
Get HR immediately following the last 200, then...
400 drill = 7000 scy.
Eat well today, get a nap if you can. Kicking this afternoon. Have a great day!