Thursday, February 28, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

6 x 50 drill @ 1:05 - 25 double arm backstroke, 25 breast pull w/dolph kick
4 x 50 kick on back @ 1:05
3 x 150 - 25 left arm back, 25 right arm back, 25 swim backstroke @ 2:45
6 x 50 kick on back @ 1:00
4 x 75 @ 1:30 - 50 2 kicks 1 pull breaststroke, 25 fly kick on side
4 x 50 kick on back @ :55
8 x 100 @ 1:45
25 swim free br 3, 25 swim back, 25 swim breast, 25 kick on back FAST
1 x 750 pull free br 3/5/7 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest

4 sets of:
4 x 25 kick FAST on back @ :45
1 x 100 @ 1:40 - 50 swim, 50 kick on back
2 x 50 kick FAST @ 1:15
1 x 100 @ 1:40 - 50 swim, 50 kick on back
1 x 100 kick FAST on back
1:00 rest between sets.

With fins, 8 sets of:
1 x 50 drill PERFECT @ 1:00
3 x 25 @ :40
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all FAST
Mix up strokes after 2 sets.

Warmdown with a 400 easy loosen = 7300 scm. Do an outstanding job on your HW today and get excited for the meet. One week from today we'll be at Sectionals. Have a great day!