Friday, February 29, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

4 x 50 @ 1:00 - ra2 la2 freestyle
3 x 150 @ :20 rest - 50 fist free br 3, 50 swim neg split free br 3, 50 drill - 2 fly/2 breast
6 x 75 @ 1:20 - 50 fly pull w/free kick, 25 fly kick on side
8 x 50 swim fly/free br 3 by 25's @ :50
1:00 rest - put fins on

With fins, 6 sets of:
4 x 25 @ :35 - 1 swim FAST fly, 1 LUNGBUSTER
1 x 50 kick FAST choice on back @ :35
1:00 rest after even sets.
Take fins off after 6th set.

6 x 400 swim BIG neg split free br 3 @ 5:20 - big giddyup with your legs on the 2nd half
1:00 rest after #3 - you can go 4-6 @ 5:10 if you're still able to negative split them
1:00 rest after #6

18 x 100 @ 1:40 as follows:
1- smooth & easy with good stroke
2- swim at mile pace - 1:07
3- swim FASTER than mile pace
You can take 1 minute rest after #9 if you'd like.

Warmdown with a 300 drill = 7500. Do an excellent job on your HW tonight. Enjoy the weekend (you'll swim again on Sunday) and get excited for the meet! Have a great day!