Tuesday, February 12, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

With fins, 3 sets of:

4 x 50 breast pull w/dolphin kick @ 1:00 - get up high on the press
4 x 75 @ 1:30 - 50 SLOW ra2 la2 sw2 fly, then 25 2 fly/2 breast drill
6 x 25 @ :40 - 3 swim fly FAST - keep feet together, 3 swim breast with dolphin kick FAST
No rest between sets.
After 3rd set, take fins off, take :30 rest, then continue right into:

1 x 1500 as follows:
50 swim fly/breast by 25's, then 150 swim negative split free br 3
100 swim fly/breast by 25's, then 150 swim negative split free br 3
150 swim fly/breast by 25's, then 150 swim negative split free br 3
200 swim fly/breast by 25's, then 150 swim negative split free br 3
250 swim fly/breast by 25's, then 150 swim negative split free br 3
For all the 25's swim breaststroke, concentrate on a FAST breakout and squeeze your feet together at the end of the kick;
For all of the 25's swim fly, concentrate on keeping your feet together on the kick, breathe every other stroke the whole way, and be real strong on the last third of your underwater pull;
For the 150's free, use your legs to negative split each 150.
50 easy loosen & 1:00 rest after the 1500

6 x 400 swim free br 3 @ 5:20 - negative split all 6, and try to descend the 2nd half of the 400's from 1-3, 4-6 (if you can. Roll your hips and finish your stroke, that will help get the most out of your legs
1:00 rest

Finish up with 12 x 50 swim choice/backstroke by 25's @ :55
200 easy drill/loosen = 7300 scm

Drink plenty of water and eat well today - big day tomorrow (fly pace). Do an outstanding job on your HW today and get excited for the rest of the week. Have a great day!