Tuesday, February 5, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest


4 sets of:

2 x 25 choice fly drill @ :40 - keep feet together!
2 x 50 swim fly/kick breast on back by 25's @ 1:05
6 x 25 kick FAST @ :40 - odds are fly on side, evens are free on back
1 x 200 swim free br 3, except 3rd 50 is kick choice @ 3:00 - you'll have to hustle here!
No rest between sets.
After 4th set, continue right into...
8 x 50 pull br 3/5 for 2, then br 3/7 for 2, all @ :55


12 x 150 swim free br 3 @ 2:15 - in each set of 3, go 1&2 with as big a negative split as you can muster up; then for #3 in each set of 3, go with a BIG, FROTHY 6 beat kick on the middle 50.


Finish up with 5 sets of:

2 x 50 swim/kick by 25's @ :55
1 x 100 kick all out FAST for time @ 2:10
2 x 100 swim/kick by 50's @ 1:40
1 x 50 kick all out FAST for time @ 1:10
1:00 rest


Warmdown an easy 200 (=7250) and be sure to loosen up your legs before you get out. Do an excellent job on your HW tonight and get ready for tomorrow's workout. Have a great day!