Thursday, May 19, 2011

Thursday, May 19, 2011

BH- written for scy

3 sets of:
2 x 175 @ 2:40 as follows:
50 kick neg split
25 drill backstroke
100 swim neg split backstroke- good tempo to the stroke, strong underwater dolphin kick & breakouts
4 x 50 swim backstroke at 200 GP, @ 1:10 (30.8's = 2:03.2)
4 x 75 @ 1:10 as follows:
1-3 swim backstroke descending 1-3 to what you can- can you break :50 on #3?
#4- kick FAST for time- target your best scy 100 Free time
14:40 per round, with :20 extra rest after each set to get HR, equals 45:00
2550 scy

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