Thursday, February 14, 2008

DISTANCE - written for scm

Today- kicking, work on backstroke; Friday - aerobic free, short-fast speedwork with fins; Saturday - time to bust out the whopping stick!

600 swim freestyle
1:00 rest

8 x 50 @ 1:05 - 25 drill, 25 swim - 2 backstroke, 2 breaststroke
9 x 5 minute swims @ 6:00 as follows:
1- :30 EASY skulling, :30 choice easy drilling;
2- 50 kick choice moderate, 50 ra2 la2 freestyle drill
3- 50 swim choice (no fly), 50 kick ez/FAST by 25's
1:00 rest after #9

2 sets of:

2 x 300 pull free br 3/5/7 by 50's - get H2O on forearms, roll hips & finish your stroke, @ 4:45
8 x 50 swim negative split backstroke @ :55 - you can go 2 @ :55 2 @ :50 in 2nd set if you'd like
:30 rest between sets.

Finish up with 8 sets of:

2 x 50 kick FAST choice @ 1:00 - keep track of your times on these 50's kick
1 x 100 50 swim, 50 kick @ 1:30 - you'll have to hustle here! The 50 swim is IM order by 25's
1:00 rest after the even sets (#'s 2, 4 & 6)

Warmdown with an easy 200 drill = 7500.

Do an outstanding job on your HW today and get excited for the rest of the week. Have a great day!