Wednesday, March 23, 2011

TB- scy

2 sets of:
12 x 25 @ :40 as follows-
1- choice fly drill, sharp drilling - not sloppy
2- fly swim build to FAST
3- FAST dolphin kick LUNGBUSTER (on stomach, small, FAST dolphin kicks)
Check HR after last 25, then continue right into...
6 x 100 swim free/back by 50's, 2 @ 1:20, 1 @ 1:10
2 x 400 @ 5:00 swim negative split free br 3, desc 2nd 200 1-2 in each set to something juicy
Check HR again after 2nd 400, then finish up with...
4 x 50** kick on back desc 1-4 to all out FAST @ 1:00, get time on #4
**In 2nd set, go 8 x 25 kick FAST w/board @ :40, holding as FAST or FASTER time per 25 from the 4th 50 kick at the end of the 1st set (Ex: go :32 on 4th 50 kick, hold :16 or FASTER on the 8 x 25's kick @ :40- go @ :45 if necessary)
No rest between sets, check HR immediately & OML after 2nd set