Thursday, May 5, 2011

BH- written for scy

Concentrate on turns & breakouts- they will help you if they're good, hurt you if they're bad...
1 x 250 swim backstroke- good turns & breakouts throughout, get time
:20 rest
3 x 50 swim backstroke at 200 Goal Pace @ 1:10 (30.5 or better- to a foot touch), get HR after #3
1 x 250 swim backstroke as above- faster than 1st 250
:20 rest
5 x 50 swim backstroke at 200 GP @ 1:10, get HR after #5
1 x 250 swim backstroke as above- faster than 2nd 250
:20 rest
7 x 50 swim backstroke at 200 GP @ 1:10, get HR after #7
50 easy drill @ :30 rest, then...
1 x 150 swim backstroke all out FAST for time
1:00 rest, check HR immediately & OML
With fins, finish up with...
4 sets of:
3 x 25 @ :40 as follows:
1- swim build to FAST finish
2- jungle sprint with explosive breakout
3- all out swim FAST
1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 swim FAST- try to equal or better your scy 50 Free time (hint: this is supposed to be FAST!)
No rest between sets.
42:00 minutes