Wednesday, February 27, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

3 sets of:
4 x 50 @ 1:05 catch-up freestyle - be deliberate here, don't rush
4 x 75 @ 1:20 - 50 swim fly with free kick, 25 fly kick on side
4 x 50 @ 1:00 - ra2 la2 sw2 fly drill/swim fly by 25's
1* x 200 swim negative split freestyle br 3 @ 3:00 - get your legs going on the 3rd 50!
*In the 2nd set, go 2 x 200 swim neg split free @ 3:00; in the 3rd set, go 3 x 200 swim @ 3:00

4 x 1/2 pool sprints - fly, @ :30
2 x 50 drill choice fly PERFECT @ 1:00
4 x 1/2 pool sprints - fly, @ :30
100 easy loosen, then 1:00 rest

8 sets of:
2 x 50 drill choice fly @ 1:10
4 x 25 swim FAST fly @ :45 - add the 3 fastest 25's together
1 x 50 easy loosen
:30 rest
1 x 75 FAST swim fly - can you be within :01 of your 3 x 25's add-up?
1:00 rest after every set; 100 easy loosen after even sets.

400 easy warmdown with some drilling = 7500. Do a good job with your warmdown, and get excited for the meet - one week from tomorrow is the 1000! Do an excellent job with your HW today and eat well after this workout. Have a great day!