Monday, May 2, 2011

BH- written for scy

1 x 450 as follows:
150 drill/swim fly by 25's- build the 25's swim to FAST
150 swim back/breast by 25's- descend the 3 x 50's to what you can, target :37 or better on 3rd 50
150 kick- 3 x 50 kick FAST @ :10 rest- 50 fly, 50 breast (if you can), 50 free, can be with board
After last 50 kick, check HR for :06, then...
1 x 300 swim free br 3 @ 3:40 with STRONG negative split- good turns & breakouts throughout, get time

1 x 450 as follows:
150 fly- as above
150 back/breast- 75 back, 75 breast- hustle on all turns & breakouts
150 kick- 6 x 25 on back kick FAST @ :10 rest, target :18 or better for each 25
After last 25 kick, check HR for :06, then...
1 x 300 swim backstroke @ 3:40- steady tempo, great turns & breakouts throughout, get time

1 x 450 as follows:
150 fly- 25 drill, 50 swim negative split
150 back/breast- choice: 3 x 50's back/breast by 25's or 75 of each- swim at 85% effort or better
:10 rest
150 kick for time- can you be FASTER than 1:55? 1:50?
After 150 kick, check HR for :06, then...
1 x 300 swim IM FAST for time- 3 x 100 IM's, can you break 3:35? 3:30? (This should be FASTER than what you went on the 300 free & back)
Check HR, put fins on...
With fins, go as many 25's as possible as follows:
1- swim fly build @ :35
2- swim fly FAST
:10 rest
3- dolphin kick LUNGBUSTER
:10 rest before repeating with #1 (build fly)