Friday, June 10, 2011

TB- written for scy

600 swim free br 3, every 3rd 50 is choice kick
400 reverse IM- each 100 is kick/drill by 50's
4 x 100 choice @ :10 rest drill/swim dps by 25's- one stroke per 100, change it up by 100's if you'd like
1:00 rest

1 x 100 @ 1:45- 50 6 kicks 1 pull backstroke, 25 ra backstroke, 25 la backstroke
2 x 50 kick choice negative split with boards @ :50
3 x 150 @ 2:30- 100 drill (50 fist free br 3, 50 fly pull w/free kick), 50 kick on back, desc 1-3 to what you can

2 sets of:
1 x 50 @ :50 swim fly/free by 25's
2 x 75 @ 1:10 (@ 1:00 in 2nd set) swim choice free br 3/NO FREE/free br 5, by 25's
3 x 125 @ 1:40 (@ 1:30 in 2nd set)- swim free br 3, except last 25 is kick on back; desc 1-3 to what you can in 1st set
No rest between sets, check HR after 2nd set; then continue right into...

3 sets of:
(NOTE: 50's get :05 faster per round- 3rd round all 50's @ :45; in 2nd set the 75's kick are 100's kick with board @ 1:45; in 3rd, go back to 75's kick with board. Focus on the 5 FAST underwater dolphin kicks off of each wall on all 50's)
3 x 50 @ :55 kick on back with 5 FAST underwater dolphin kicks off of each wall- mod neg split
1 x 75 @ 1:20 kick with board, get time
3 x 50 @ :55 kick as above
1 x 75 @ 1:20 kick w/board, faster than 1st 75
3 x 50 @ :55 kick as above
1 x 75 @ 1:20 kick w/board, FASTEST of the set
No rest between sets; check HR immediately after 3rd set & OML.

Finish up with...
1 x 1200 swim with snorkel as follows:
300 moderate (no slower than 3:45)
300 STRONG (under 3:30)
300 moderate (3:45)
300 FAST- can you get under 3:20? 3:15?!?
Check HR immediately & OML

200 drill before you get out = 6700 scy. Eat well today, stay hydrated and get excited for the meet. Have a great day!