Monday, April 4, 2011

BH- written for scy

3 x 100 swim negative split free br 3 @ 1:25- except #2 is backstroke
1 x 400 swim backstroke- good turns, breakout at 10 yards throughout, get time & check HR
:20 rest
6 x 25 choice kick FAST on back @ :40- #'s 2 & 5 are LUNGBUSTER

3 x 100 swim negative split free br 3 @ 1:20- except #2 is backstroke
1 x 400 swim backstroke- good turns & 10 yard breakouts throughout, faster than #1, check HR
:20 rest
6 x 25- choice kick FAST with board @ :40- #'s 3 & 4 are LUNGBUSTER

3 x 100 swim negative split free br 3 @ 1:15- except #2 is backstroke
1 x 400 swim backstroke- good turns & 10 yard breakouts throughout, should be fastest of the day- concentrate on strong 2nd 200, check HR
:20 rest
6 x 25 kick choice FAST on back @ :40- #'s 3 & 6 are LUNGBUSTER
1:00 rest, check HR immediately & OML
1 x 900 pull free with snorkel- roll hips evenly, finish stroke; descend the 3 x 300 to what you can
Check HR again