Sunday, June 12, 2011

TB- written for scy

600 swim- 100 free, 100 back
400 reverse IM- each 100 is drill/swim/drill/kick choice, by 25's
1:00 rest
4 x 50 fist free drill br 3 @ 1:00- fingers over thumbs, feel water on forearms
4 x 75 @ 1:20- 50 2 kicks 1 pull breaststroke drill, 25 choice backstroke drill
6 x 75 swim (3 @ 1:15, 3 @ 1:05) as follows:
odds- swim back/breast/free, by 25's;
evens- swim breast/back/breast, by 25's
6 x 25 kick on back @ :35- 5 FAST underwater dolphin kicks throughout
odds- 1/2 FAST 1/2 easy
evens- build to FAST
1:00 rest, check HR

9 x 150 swim free as follows:
Option A-
2- swim br 3 neg split @ 2:00
1- swim @ 1:50- descend this 3rd 150 1-3 to what you can, #9 should be under 1:38

Option B-
3- swim neg split br 3 @ 2:00, desc to what you can
3- swim neg split br 3 @ 1:50
3- swim neg split br 3 @ 2:10, desc to something juicy
1:00 rest, check HR immediately & OML

2 sets of (one set, Broken 100's kick on back; one set Broken 100's kick are with a board):
3 x 100 swim/kick by 50's @ 1:40, desc 1-3 to what you can
BROKEN 100 KICK- 75 kick FAST for time, :10 rest, 25 kick FAST- get time
1:00 rest
6 x 50 swim/kick by 25's @ :55- odds NO FREE, evens choice
BROKEN 100 KICK- 2 x 50 kick all out FAST for time @ :10 rest
1:00 rest
4 x 75 @ 1:20- swim/kick/swim by 25's
BROKEN 100 KICK- 4 x 25 kick all out FAST for time @ :10 rest
Check HR immediately after each set; 1:00 rest between sets.

That's 5850 scy at the end of the 2nd set; warmdown a bit before you get out, then stretch for about 10 minutes after workout. Wear your sunscreen, have a great day!