Monday, June 20, 2011

BH- written for lcy

2 sets of:
4 x 150 @ 2:10 swim free br 3, build kick to strong on 2nd 50
12 x 50 @ :55 in 4 sets of 3 as follows:
1- swim free
1- swim IM order (NO FREE), fly @ #2, back @ #5, etc...
1- kick build to strong by 25-30 yards, then hold it to the end
No rest between sets.
2 set total = 2400 lcy. I think right around 4200-4400 lcy Mon, then 3800-4000 lcy Tues; Wed 3000-3500