Tuesday, May 24, 2011

BH- written for scy

2 sets of:
4 x 50 @ 1:00 2 kicks 1 pull breaststroke drill- flat body position at the end of each stroke
4 x 50 @ 1:00 different breaststroke drill (your choice which drill)
4 x 75 @ 1:30 swim breaststroke, count strokes, desc that # from 1-3; squeeze kick at end, concentrate on getting in "flat" body position at the end of each stroke
1 x 100 @ 1:30 swim moderate neg split free br 3
1 x 100 swim @ 1:30- swim free, but 3rd 25 is swim breaststroke
1 x 100 swim @ 1:30- 50 free br 3, 50 swim breaststroke
No rest between sets; after 2nd set, finish up with...

1 x 600 @ 8:00 pull free w/snorkel & buoy- roll hips evenly, finish each stroke & have a steady head position throughout
45:00 minutes, 2600 scy