Thursday, June 9, 2011

TB- written for scy

600 swim choice (200 free/100 IM?)
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
With fins,
8 x 75 @ 1:20- breast pull with dolphin kick, except 3rd & 6th 75's are 3 x 25's breast pull with free kick
Fins off
4 x 50 swim free br 3/5 @ :45
4 x 50 swim breast/free by 25's @ :50
1:00 rest, check HR

2 sets of:
3 x 50 swim back/breast by 25's @ :50
1 x 150 swim neg split free br 3 @ 1:50- good legs on the 2nd 75
3 x 50 swim/kick fly by 25's @ :50
2 x 150 swim negative split backstroke @ 2:00- 5 FAST underwater dolphin kicks off of each wall
6 x 25 choice breaststroke drill @ :40
3 x 50 swim negative split breaststroke @ :50 (@ :55 if necessary)
2 x 150 swim back/breast by 25's, desc the 3 x 50's 1-3 to what you can, @ 2:15
:30 rest between sets to check HR, no more than :30 rest
1:00 rest after 2nd set; check HR immediately & OML

16 x 50 kick on back as follows:
3 @ :55/1 @ :45
2 @ :55/2 @ :45
1 @ :55/3 @ :45
:30 rest
4 x 50 kick @ :45- these can be with a board if you'd like
1:00 rest

Finish up with...
3 x 450 @ 6:00 as follows:
300 swim neg split free br 3
:10 rest
1 x 150 swim free br 3- under 1:40
Check HR after #3
200 easy drill = 7050 scy
Glad your done with your first year of HS! Have a great day!