Saturday, February 9, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

6 x 200 as follows, all @ :20 rest
odds- 50 choice SLOW freestyle drill, 50 backstroke drill - 25 left arm swim back, 25 right arm swim back - keep whatever arm you aren't pulling with at your side, really roll your hips
evens - swim 100 free br 3, 100 swim backstroke - negative split both 100's
18 x 50 in sets of 6:
1-6: swim freestyle/backstroke by 25's @ :50
7-12: swim/kick choice by 25's @ :50
1:00 rest
13-18: your choice, either swim free br 3 @ :40 OR swim backstroke @ :50 (or 3 of each)
400 pull free br 3/5/7/9 by 50's - feel water on hand & forearms, roll hips, finish stroke
1:00 rest

Get ready...

4 sets of:

4 x 75 - 50 swim, 25 kick on side or back @ 1:05
4 x 50 kick FAST @ 1:10 - keep track of your times
1 x 150 swim freestyle br 3 with BIG negative split - really crank up your kick here! Get times
1:00 rest between sets.
300 easy choice after 4th set - can be drill, skulling, pull - a combination of the three, your choice
1:00 rest

Finish up with:

12 x 100 swim free br 3 @ 1:40 at mile pace (1:06 high scm) - keep track of your times; you can take 1:00 rest after #6 if you'd like

300 easy warmdown = 7500 - mix in some drilling as you warmdown.


Great job this week - enjoy the time off this weekend, eat well and get ready for next week. Have a great day!