Thursday, December 24, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 drill choice @ :10 rest - same stroke for all 4 x 50's
4 x 25 swim dist per stroke @ :10 rest, desc stroke count if you can
6 x 50 kick choice @ :55 (2nd set @ :50; 3rd set @ :45)
1 x 300** pull free (one set can be swim backstroke if you wish)
**br 4/2 on 2nd 150 of each 300
:30 rest between sets, check HR
After 3rd set, 1:00 rest, then...
6 x 600 swim free @ 7:30 - #1 & 4 can be pull, but br 4/2 throughout
200 easy drill = 7500 scy.
Hope you enjoyed FESTIVUS...enjoy your day off tomorrow. Saturday Morning here at 8 a.m. Have a great day!