Thursday, February 7, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
600 - 50 fist free br 3 - get water on your forearms, 50 kick on back (breaststroke kick on odd 100's, choice kick on even 100's)
:30 rest
600 - 50 choice back or breast drill, 50 swim/kick by 25's, same stroke as the previous 50
1:00 rest

3 sets of:

14 x 25 kick on back or side @ :50 as follows:
1 FAST/1 easy; 2 FAST/1 easy; 3 FAST/1 easy; 4 FAST/1 easy
1 x 800 pull br 3/5/7/9 by 50's - roll hips, get water on forearms and finish your stroke
1:00 rest between sets


Finish up with:
6 x 50 swim free br 3 @ :50
2 x 125 swim backstroke/choice - NO FLY, by 25's @ 2:15
8 x 50 swim free br 3 @ :45
2 x 150 swim/drill breastroke by 25's @ 3:00
6 x 100 swim freestyle br 3 @ 1:25 - smooth & strong, not choppy or rushed

200 easy loosen = 7250 scm

Make sure you've warmed down enough before you get out. Do a stellar job on your HW tonight and get excited for the rest of the week. Have a great day!