Saturday Morning, February 16, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

3 sets of:
2 x 75 - 50 fist free br 3, 25 2 kicks 1 pull breaststroke @ 1:30
1 x 100 - 50 breast kick on back moderate, 50 choice drill NO FLY @ 2:00
6 x 25 @ :40 -odds are 1/2 ra 1/2 la back, evens are swim back build to FAST finish
No rest between sets. 1:00 rest after the 3rd set, then get right into...

1 x 1800 swim as follows:
200 swim free br 3 - strong legs on the even 50's - roll hips & finish your stroke
100 - 50 back, 50 breast - negative spli each 50
:30 rest after the 1800, then get right into:
4 x 50 @ 1:00 - 25 ra2 la2 free, 25 swim free br 3
4 x 50 @ 1:00 - swim 25 free count strokes, 25 fist free - count strokes - how close can you be to your stroke count from the 1st 25?
1:00 rest

4 sets of:
3 x 100 swim free br 3 @ 1:20
1 x 300 swim FAST free br 3 - can you get under 3:30 for these? Under 3:25? 3:23?
1 x 100 easy choice loosen
1:00 rest

After the 4th set, warmdown with 1 x 400 - 100 pull free br 3, 100 choice drill NO FREE = 7200

Make sure you feel loose & relaxed before you get out. Do an excellent job on your HW this weekend, spend some time relaxing, and get excited for the meet - less than 3 weeks to go. Have a great day and enjoy the weekend!