Tuesday, May 3, 2011

BH- written for scy

3 sets of:
6 x 75 @ 1:10 as follows...
1-3 swim/kick/swim by 25's; go 1 x 75 fly, then 2nd 75 back, 3rd breast (with free or dolphin kick if necessary; if you'd prefer, go all 3 x 75's fly in 1st set; all 3 x 75 back in 2nd set, and all 3 x 75's breast in 3rd set.
4-6 kick choice, make the interval
No rest between sets, check HR after 3rd set (#18)
:30 rest, then...

9 x 175 in 3 sets of 3:
1&2 @ 2:15- 100 neg split free br 3, 75 IM swim (NO FREE)
3- @ 2:30- swim back 100 strong, last 75 build; get time & descend 1-3 to what you can
No rest between sets of 3, check HR after #9
About 43 minutes