Wednesday, May 18, 2011

BH- written for scy

600 swim freestyle
400 reverse IM- each 100 is drill/drill/kick, then last 25 is 1/2 ra 1/2 la backstroke drill
1:00 rest
2 sets of, all @ :10 rest-
300- 50 fist free br 3, 50 2 kicks 1 pull breaststroke- squeeze feet together at the end of each kick, should be streamlined & looking down at the bottom of the pool at the end of each stroke
200- 50 swim breast, 50 swim back- neg split each 50
100- choice kick/breaststroke kick by 50's- can be with board; 100 in 2nd set faster than 1st set
After 2nd set, check HR for :06, then...
8 x 75 swim free br 3/5/3 by 50's @ 1:05- bigger kick on even 75's
1 x 400 swim free w/snorkel- get time
:10 rest
12 x 50 @ :50- odds are kick, evens are swim IM order by 25's
1 x 400 swim free w/snorkel- faster than 1st 400
:10 rest
1 x 600- odd 100's are swim back, even 100's are kick on back- concentrate on great turns & breakouts throughout- challenge yourself to get 5 FAST underwater dolphin kicks in off of each turn!
200 drill before you get out
Do an excellent job with your HW tonight, get excited for the summer meets. Have a great day!