Monday, February 25, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

400 - 50 ra2 la2 freestyle, 50 breast kick on back
:30 rest
400 - 50 fist free br 3, 50 choice drill in main race stroke
:30 rest
400 - 50 swim free br 3, 50 drill/kick by 25's in main race stroke
:30 rest
12 x 75
2- swim free/main race stroke/free by 25's @ 1:15
2- swim main race stroke/kick on back/swim in main race stroke @ 1:20
1 x 600 pull br 3/5/7/9 by 50's @ 9:00
7 x 100 swim freestyle br 3 @ 1:20 - good legs on the 3rd 25 of each 100
1:00 rest

3 sets of (1st set, 50's drill & 100's swim/kick are fly; 2nd set back; 3rd set breast):
4 x 50 drill/swim dps by 25's @ 1:05
4 x 100 swim/kick by 50's @ 1:45 (1:40 back & 1:50 breast)
1 x 400 swim IM - juicy, all out FAST effort here!
1:00 rest between sets.

Warmdown with 10 x 50 easy free br 3 @ :55 = 7500. Do an excellent job on your HW and get excited for this week - last full week before Sectionals. Have a great day!