Wednesday, February 13, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

3 sets of:
3 x 100 @ 1:50 50 choice BACK or BREAST drill, 50 fly drill - ra2 la2 OR 2 fly/2 breast
1 x 300 swim 50 negative split free br 3, 25 fly
:20 rest between sets. After 3rd set, get right into:
12 x 50 swim free br 3 - 4 @ :45, 2 @ :40 - get HR after #12
1:00 rest

5 sets of:

1 x 200 - 100 pull free br 3, 100 choice fly drill @ :20 rest
2 x 25 swim dps fly @ :45 - count strokes, desc 1-2
3 x 50 swim fly at 200 Goal Pace @ 1:15 - hold 33's, keep feet together on your kick! Get HR after #3 in each set
:30 rest between sets.

Finish up with:

15 x 150 swim - 2 free br 3 @ 2:05 (2:00 if you can) - BIG kick on the 2nd 50, finish stroke,
1 swim IM - 50 fly, 50 back, 50 breast - negative split each 50, @ 2:20

Easy 250 loosen = 7500 - loosen up your legs and let your HR come down. Do a stellar job on your HW today and get excited for sectionals - you're going to swim great! Have a great day!