Saturday Morning, February 23, 2008

DISTANCE - written for scm
Great job yesterday! Light drilling & recovery today, all smooth & easy.

600 swim freestyle
1:00 rest
2 sets of:
3 x 100 @ :20 rest - 50 ra2 la2 free, 50 choice skulling
300 - 50 choice drill NO FREE, 50 breaststroke kick on back
:30 rest
4 x 50 swim easy free br 3 - count strokes, take one less on 2nd 25
1:00 rest between sets.
After 2nd set, 1:00 rest then get right into:
1 x 800 pull free br 3/5/3/7 by 50's - get water on forearms, roll hips & finish stroke
1:00 rest

With fins, 4 sets of:
3 x 50 drill PERFECT @ 1:00
2 x 25 swim build to FAST finish @ :45
1 x 25 swim all out FAST @ :45
You can change strokes after each set, if you'd like.
After 4th set, take off fins and go an easy 100 = 4000 scm.

Do a stellar job on your HW this weekend - don't wait for Sunday Night to do it all. Enjoy your day off tomorrow and get excited for Sectionals. Have a great day!