Wednesday, June 8, 2011

TB- written for scy

600 swim freestyle (every 3rd 50 is drill, choice stroke, if you'd like to mix it up)
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
1:00 rest
4 x 150 @ :10 rest- 100 drill/swim by 25's, 50 kick mod/FAST by 25's (odd 150's are free, even 150's are NO FREE)
8 x 75 @ 1:10
odds- swim free br 3/5/3 by 25's with BIG 6 beat kick on the 2nd 25
evens- swim IM- fly/back/breast by 25's
1:00 rest, check HR

All one set (until the 50 kick FAST after the 6 x 100 @ 1:15 & 1:05):
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 on back; in the first 350, this 125 kick is FAST on odd 25's, moderate on even 25's; in the 2nd 350, this 125 kick is all FAST- use the 5 FAST underwater dolphin kicks to help you breakout moving forward, and 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

Finish up with...
2 x 600's choice @ :20 rest- 1 free & 1 back- neg split each, desc by 200's to what you can; pull the free & swim/kick the backstroke (by 50's), your choice. Mix it up, get your HR up at the nd of each 600 & feel strong in the water.

200 easy drill = 6850 scy.

Do an excellent job studying tonight, only a few exams left to go. Have a great day!