Tuesday, December 15, 2009

SPRINTERS - written for scy
Great job this weekend!

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 kick, 25 breast pull w/free kick
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest as follows:
50 offside breathing free drill, 50 drill/swim breaststroke, 50 kick w/good underwater dolphin kick
8 x 25 @ :35 - jungle sprints - 2 free, 2 NO FREE
3 x 300 pull free @ :20 rest -
#1- br 4/2 on last 100
#2- br 4/2 on last 200
#3- br 4/2 throughout
1:00 rest - get HR immediately & OML
6 x 50 kick choice @ :45
4 x 125 swim @ 1:35
4 x 75 swim 50 back, 25 breast @ 1:10
6 x 50 kick choice @ :45
4 x 225 swim free @ 2:35
4 x 75 swim 25 back, 50 breast @ 1:10
6 x 50 kick @ :45
4 x 75 swim back/breast/free by 25's @ 1:10
3 x 325 swim free @ 3:40
Get HR immediately & OML
200 easy drill = 7375 scy
Stretch tonight, think about the Foxjet entries. Have a great day!