Sunday, December 6, 2009

SPRINTERS - written for scy
Pretty moderate after yesterday's drylands

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill
200 easy choice skulling
1:00 rest
9 x 200 as follows, all @ :20 rest
1- 50 offside breathing free drill, 50 drill/swim backstroke
2- drill/swim breaststroke by 50's
3- kick - descend (slightly) 50's 1-3, then 4th 50 is easy
1:00 rest after #9, get HR
2 sets of:
6 x 50 - 2 swim free/NO FREE @ :50, 1 swim free @ :40 br 4/2
6 x 50 pull free br 4/2 @ :45
6 x 50 breaststroke - 2 drill/swim @ 1:00, 1 drill/kick @ 1:00
After 2nd set, continue right into...
1 x 800 as follows:
all swim backstroke, or...
all easy kick, or...
400 of each
200 easy drill = 5600 scy.
Stretch again tonight, stay well hydrated. See you tomorrow morning, have a great day!