Thursday, April 28, 2011

BH- written for scy

Breaststroke on the 75's IM can be with a free or dolphin kick if your knee is too sore...
4 x 25 @ :35 fly- odds are jungle sprint, evens are swim build to FAST
4 x 75 swim IM @ 1:10- odds are fly/back/breast, evens are back/breast/free
1 x 350 swim backstroke- 200 cruise with great turns & breakouts, last 150: desc the 3 x 50's to 200 goal pace (30.5)
:30 rest, check HR
4 x 25 @ :35 backstroke swim- as above
4 x 75 swim IM @ 1:05- as above
1 x 350 swim backstroke- 200 negative split with great turns & breakouts, then BIG negative split on the last 150
:30 rest, check HR
4 x 25 @ :40 breaststroke swim- as above; go free br 3 if knee is sore
4 x 75 swim IM @ 1:00- as above (really hustle to make this interval!)
:15 rest
1 x 350 swim backstroke- 200 STRONG, then last 150 is all out FAST- concentrate on turns & breakouts
:30 rest, check HR
6 x 50 swim back/breast** @ :45- concentrate on squeezing your feet together on the breaststroke kick
If you're not able to do these 50's because of your knee, go 6 x 50 swim back/free by 25's @ :40 instead.
Check HR immediately & OML