Tuesday, February 26, 2008

DISTANCE - written for scy

600 swim freestyle
1:00 rest

4 x 50 ra2 la2 freestyle @ 1:00
3 x 150 - 50 fist free br 3, 50 swim free negative split, 50 drill 2 fly/2 breast @ :20 rest
6 x 75 @ 1:20 - 50 fly pull w/free kick, 25 fly kick on back
8 x 50 swim fly/free by 25's @ :45
1:00 rest - put on fins

With fins, 6 sets of:
4 x 25 @ :30- 1 swim FAST fly, 1 LUNGBUSTER
1 x 50 kick fly FAST on back @ :30
1:00 rest after 3rd set. Take fins off after 6th set.

6 x 400 swim BIG negative split freestyle br 3; 3 @ 4:50, 3 @ 4:40; 1 minute rest after #3
1:00 rest - get pulling equipment...

With paddles, buoys & bands:
18 x 100 pull free br 3 @ 1:30, desc 1-3 to FAST, then the rest are all FAST (@ 1:40 if necess.)
Keep track of your times for the fast 100's; should be at least your mile pace.

Warmdown with a 300 easy drill = 7500. Do a stellar job on your HW tonight and get excited for the rest of the week. Have a great day!