Wednesday, February 20, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

4 sets of (go same stroke for the drilling and swim/kick 50's, change strokes if you wish for 3-4):
1 x 200 - 50 choice drill, 50 easy skulling - :15 rest after the 200
3 x 50 @ 1:05 - swim/kick - same stroke as you drilled on the 200
No rest between sets.
1:00 rest after 4th set, then continue right into...
1 x 1200 swim as follows:
200 swim cruise free br 3 - roll hips & finish stroke;
100 fly - 50 swim build each 25 to FAST, 50 drill PERFECT
1:00 rest, go an easy 100 loosen if you need to

12 sets of:
1 x 100 swim free br 3 @ 1:20
1 x 50 swim FAST fly @ 1:00
1 x 50 swim FAST fly @ 1:00
1 x 50 choice drill fly
1:00 rest after each set; 200 easy pull/drill after 3rd, 6th & 9th set
After 12th set, finish up with 600 pull/loosen - nice and relaxed here, throw in some drilling or skulling if you'd like = 7400 scm

Do a stellar job with your HW tonight and get excited for the meet - 2 weeks from today is the 1000. Have a great day!