Friday, February 22, 2008

DISTANCE - written for short course meters
Make sure you have a water bottle with you for this workout!

600 swim freestyle
1:00 rest
6 x 50 @ 1:00 drill/swim by 25's - 2 free, 2 no free
4 x 75 swim @ 1:15 - 50 free br 3, build 2nd 25 to FAST finish, then last 25 your choice NO FREE
1:00 rest - get ready...

1 x 2000 swim free for time
1:00 rest
20 x 100 swim at pace @ 1:45 - target mile pace; roll hips, finish stroke
1:00 rest
1 x 2000 swim free for time - can you be FASTER than the 1st 2k?

Warmdown as much as you need to, really loosen up your legas. 400 easy = 7600. Do an outstanding job with your HW tonight and get excited for Sectionals, only 13 days away. Have a great day!