Tuesday, February 19, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

2 sets of:
4 x 75 @ 1:30 - 50 fist free br 3, 25 kick fly on side
6 x 25 @ :40 - 2 kicks 1 breast pull - squeeze your feet together at the end of each kick, get real
FLAT (looking down) at the end of each stroke, hips up as your FLAT on the water!
4 x 50 swim breaststroke - 1st set @ :55 negative split if you can; 2nd set @ 1:05, desc 1-4
After 2nd set, get right into...
7 x 100 swim negative split free br 3 @ 1:20
1:00 rest

3 sets of:
4 x 75 kick FAST on back @ 1:45 - add up times for a 300
1 x 400 swim negative split free br 3 - BIG negative split here @ 6:00
6 x 50 kick FAST @ 1:00 - should add up to faster than the 4 x 75's
400 pull free br 3/5/7/9 by 50's -this 400 can be choice drill/swim after the 2nd set
1:00 rest between sets.

Finish up with...

With fins, 8 sets of (you can change strokes after every 2 sets):

2 x 25 swim FAST @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST
No rest between sets.

7600 scm

Do an excellent job with your HW tonight and get excited for the meet. Have a great day!