Tuesday, April 26, 2011

BH- written for scy

1 x 250 swim free br 3 @ 3:10 (@ 3:00 if you're feeling up to it)
5 x 50 swim/kick backstroke by 25's @ :45
1 x 350 @ 5:00 swim backstroke, great turns & breakouts, get time
1 x 250 swim free br 3 @ 3:00
5 x 50 swim back/breast by 25's @ :45
1 x 350 @ 5:00 swim backstroke, great turns & breakouts throughout; descend from 1st 350 & get time
1 x 250 swim free br 3 @ 3:00
5 x 50 swim/kick breaststroke by 25's @ :45 (@ :50 if necessary)
1 x 350 @ 5:00 swim backstroke, fastest one of the day; make sure turns & breakouts are helping you, not hurting you!
Check HR immediately, then finish up with...
1 x 200 kick breaststroke with board, negative split each 50...
OR...(depending on how your knee feels)
4 x 50 @ 1:00 drill/swim dps backstroke by 25's, get stroke count on 2nd 25, descend that # from 1-4
Check HR again
2750 scy, approx 29:30