Tuesday Morning, June 13, 2011

BH- written for LCY

4* sets of:
BROKEN 100: 2 x 50 swim FAST @ :10 rest
2 x 100 @ 2:15- each 50 is 1/2 drill, 1/2 kick
BROKEN 150: 3 x 50 swim FAST @ :15 rest
1 x 100 @ 2:15- 50 easy swim choice, 50 easy kick
1 x 100 @ 2:15- 50 easy swim choice, 50 drill PERFECT
1 x 50 all out FAST from a dive- same stroke as both broken swims
1 x 300- 200 pull free br 3, 100 drill
1:00 rest between sets.
* 2 sets should be backstroke for TB, 1 free & 1 fly; if there's time for a 5th set (WHOA!), that should be breaststroke. Each set is 1000 lcy long & should take just less than 20 minutes per set.