Monday, April 25, 2011

BH-written for scy

All one set...
6 x 25 @ :40 NO FREE in 2 sets of 3...
1- jungle sprint
2- swim build to FAST
3- all FAST swim
1 x 50 swim @ :40 negative split- same stroke as 25's above
1 x 400 swim choice negative split @ 4:30- if free, br 3
1 x 100 kick @ 1:30, get time
6 x 25 @ :40 NO FREE (should be different stroke than 1st set of 25's)
1- jungle sprint
2- swim build to FAST
3- all FAST swim
1 x 50 swim neg split @ :40- same stroke as the 25's
1 x 300 swim choice neg split @ 3:20 - if free, br 3
2 x 100 kick @ 1:40 descend 1-2, get time on #2
6 x 25 @ :40 NO FREE, as above (2 sets of 3)
1 x 50 swim neg split @ :40- same stroke as 25's
1 x 200 swim choice @ 2:10- if free, br 3
3 x 100 kick @ 1:50 descend 1-3 to all out FAST - should be fastest of the day!
1 x 900 @ 10:40 swim choice, descend the 3 x 300 to something FAST; 1st 300 should be at 3:40 or better, descend from there
Check HR immediately after 900 & OML
3000 scy & 45:00