Monday, February 18, 2008

DISTANCE - written for scy

600 swim freestyle
1:00 rest
1 x 400 - 50 choice drill back or breast, then 50 EASY skulling
1:00 rest
18 x 100 as follows:
1- 50 ra2 la2 freestyle, 50 choice kick @ 1:50
2&3- 50 swim free br 3, 50 choice drill (ra2 la2 sw2 when going fly) @ 1:40
4, 5 & 6- swim free br 3/NO FREE by 25's @ 1:30
1:00 rest after #18

4 sets of:
1 x 450 swim negative split free br 3 @ 6:00
1 x 300* swim IM - 4 x 75's IM on the 1st 2 sets, then a single 75 of each stroke for the 2nd 2 sets; "*" descend the 300 IM's from 1-2 & 3-4 - the even 300's should be FAST
6 x 50 drill @ 1:00 - 2 of each stroke

After 4th set, go 1 x 200 easy loosen & then...
1 x 300 IM (you choice how you do it, 75 IM's or 75 of each stroke) FAST for time.

Loosen up well before you get out. Do an outstanding job on your HW tonight and get excited for the meet - 2 weeks from Thursday you swim! Have a great day!