Thursday, February 21, 2008

DISTANCE - written for scm, moderate/recovery after yesterday's quality

600 swim freestyle
1:00 rest

2 sets of:
4 x 100 50 ra2 la2 free br 3, 50 fly kick on side @ 1:50 - don't rush these here
2 x 300 pull free br 3/5/7 by 50's @ :20 rest - get water on forearms, roll hips & finish stroke
No rest between sets.

2 sets of:
4 x 50 swim free/kick by 25's @ :55 (can you go @ :50 in 2nd set?)
4 x 50 swim free br 3 @ :50
4 x 50 swim free/kick by 25's @ :55 (can you go @ :50 in 2nd set?)
4 x 50 swim free br 3 @ :45
6 x 75 swim backstroke @ 1:15 (if you need to go @ 1:20, go ahead; if you want to go @ 1:10 in 2nd set, go ahead)
1:00 rest between sets.

With fins, finish up with 3 sets of:
3 x 50 drill/different drill @ 1:00
6 x 25 @ :40 - odds are swim FAST - same stroke as 50's drill above, evens are LUNGBUSTER
3 x 50 swim/kick by 25's @ :40 - same stroke as above
6 x 25 @ :40 - odds are drill PERFECT, evens are swim FAST - same stroke as above
No rest between sets.

200 easy loosen = 7300 scm

Do an exemplary job on your HW today and get excited for the weekend. Tomorrow will be longer freestyle. Have a great day!