Thursday, May 26, 2011

BH- written for scy

6 x 650 @ 8:30 as follows:
odds- 400 swim negative split free br 3, 250 kick on back; descend the 250 kick on the odds to something FAST
evens- 400 swim negative split backstroke with 5 FAST underwater dolphin kicks off of each wall, then...
5 x 50 kick FAST with board @ :10 rest
3900 scy, approximately 51 minutes; if necessary, go 6 x 600 to stay on the 8:30 interval, skipping the last 50 kick on each one.