Tuesday, May 10, 2011

BH- written for scy

One time through ("*" all Broken 150's kick are @ 3:00):
1 x 600 swim backstroke @ 9:00- 5 underwater dolphin kicks off of each wall - get time
BROKEN 150 KICK*: 3 x 50 kick FAST @ :10 rest, subtract :30 from total time

1 x 600 swim backstroke @ 9:00, FASTER than 1st 600- same 5 underwater dolphin kicks off of each wall
BROKEN 150 KICK: 1 x 75 kick FAST, then 3 x 25 kick FAST, all @ :10 rest, subtract :30 from total time

1 x 600 swim backstroke @ 9:00, FASTEST of the day- can you break 7:00? Make your turns & breakouts an asset! Check HR after finishing.
BROKEN 150 KICK: 3 x 25 kick FAST, then 1 x 75 kick FAST, all @ :10 rest- subtract :30 from total time
Check HR, then...
Finish up with:
3 x 200 @ 3:00- 100 swim IM, 100 kick choice, descend 1-3 to what you can (can you break 2:30)?
2850 scy; 45:00