Monday, April 11, 2011

BH- written for scy

9 x 50 as follows:
2- swim back/breast by 25's @ :50
1- swim negative split free br 3 @ :35
1 x 450 swim free br 3- neg split each 150, descend the 2nd 75 1-3 to what you can, target something under 1:40 for last 150
:30 rest, check HR
9 x 50 as follows:
2- swim/kick by 25's your choice, @ :45
1- swim negative split back @ :40
1 x 450 swim- 75 back, 75 breaststroke, descend the 3 x 150 to what you can, target under 1:52 for last 150 (that would be approx 1:22 per 100 for breaststroke & under 1:05 per 100 back- you can do this, concentrate on turns & underwater dolphin kick)
:30 rest, check HR
3 x 200 swim free w/snorkel @ 2:45, strong neg split on odds; moderate neg split on evens
9 x 50 as follows:
2- swim back w/FAST turn @ :45
1- swim back/breast by 25's @ :45
1 x 450 swim backstroke- descend the 3 x 150 to something juicy, last 150 should be under 1:50
1:00 rest, check HR immediately & OML


Monday Morning, April 11, 2011

SMAC- Platinum & Gold

Drylands- legs & core, 2 circuits, then...
600/400
4 x 50 drill/dps in M-R-S
4 x 50 drill/D-P-S, 4th best stroke- NO FREE
6 x 150 75 swim free br 3, 75 drill/swim build/swim FAST by 25's in M-R-S on odds; IM swim (NO FREE) neg split each 50 on evens- all @ :20 rest
Finish up with...
2 x 600 pull free w/snorkel, desc 1-2 to what you can
Do an excellent job in school today, eat well & drink plenty of water. Have a great day!