Saturday, June 18, 2011

BH- written for lcy

2 sets of:
1 x 150 swim free/choice (NO FREE)/free by 25's @ 2:00- all free is br 3
3 x 50 swim free @ :45 br 3, except #2 is br 5
3 x 150 swim- #'s 1 & 3 are swim back @ 2:10 (FAST underwater dolphin kick); #2 is swim breast/free br 3/breast by 50's @ 2:20
9 x 50 @ :50 as follows:
1- 25 swim choice NO FREE, 25 swim free br 3 @ :50
2- 25 swim choice, 25 kick choice @ :50
3- swim all free br 3 @ :40
No rest between sets, check HR immediately after 2nd set & OML

Finish up with...
3 x 600 @ :20 rest as follows:
1- swim backstroke with strong negative split- focus on turns & breakouts throughout!
2- 150 swim IM (fly/back/breast by 50's), then 150 swim free br 3/5/3 by 50's, 150 IM (same as 1st 150), then 150 kick IM order by 50's w/board- build each 50 to at least 85%
3- 100 choice drill/swim by 50's, then 200 kick- strong negative split with 5 FAST underwater dolphin kicks off of each wall!
1:00 rest, check HR