Friday, February 8, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

2 sets of:
3 x 125 - 50 fist free br 3, 75 drill/kick/drill by 25's NO FREE OR FLY @ 2:20
1 x 75 swim free/NO FREE/free - 2nd 25: same stroke you drilled on the 125's above @ 1:15

2 x 125 50 ra2 la2 free, 50 choice fly drill, 25 breast kick on back @ 2:15
2 x 75 swim choice/free/choice by 25's @ 1:15

1 x 125 - 100 IM drill, 25 fly kick on side @ 2:15
3 x 75 swim free/choice/free by 25's @ 1:05
1:00 rest between sets if you wish

After 2nd set, put fins on and get right into...

With fins, 4 sets of:

6 x 25 - odds are LUNGBUSTER @ :20, evens are drill PERFECT @ :40
3 x 50 swim in same stroke you drilled above, descend 1-3 to all out FAST @ 1:00
6 x 25 - odds are swim FAST @ :40, evens are LUNGBUSTER @ :20
1:00 rest between sets if you wish

Finish up with:

600 swim negative split freestyle br 3 @ 9:00 - get your time
6 x 50 swim/kick by 25's @ :50

600 swim negative splitfreestyle br 3 @ 8:30 - should be faster than the 1st 600
6 x 50 swim free/choice - NO FREE by 25's @ :45

600 swim negative split freestyle br 3 @ 8:00 - should be the fastest of the 3 x 600's!
6 x 50 swim free br 3 @ :40

7500 scm
Warmdown before you get out - make sure you loosen up your legs (BIG swim/kick set tomorrow). Do a great job with your schoolwork today and get excited for tomorrow's workout. Have a great day!