Tuesday, June 7, 2011

BH- written for scy

All one set:
6 x 100 swim @ 1:20
odds are strong neg split free br 3
evens are 50 free br 3, 25 choice kick on back, 25 choice swim
2 x 350 @ 5:00 swim backstroke- 200 swim mod-strong, then descend last 3 x 50's to what you can; focus on strong breakouts with 5 FAST underwater dolphin kicks off of each wall

6 x 100 swim free br 3 @ 1:15
2 x 350 @ 5:30 as follows:
225 swim IM (3 x 75 IM's- NO FREE, desc 1-3 to about 85% or 90%)
125 kick FAST on back- use those 5 FAST underwater dolphin kicks to help make it FAST

6 x 100 swim free br 3-
2 @ 1:15
1 @ 1:05
:20 rest, check HR, then...
1 x 50 choice kick all out FAST for time- can be on back or with a board; get time
Check HR immediately & OML
3250 scy, 44 minutes & change