Wednesday, February 6, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

4 x 150 - 50 fist free br 3, 50 kick choice, 50 ra2 la2 sw2 fly, @ :15 rest
6 x 100 - 50 ra2 la2 free, 50 "touch" fly drill - touch your hands behind your back at the end of each stroke, @ 1:50
8 x 75 - 2 swim free br 3 @ 1:15 - big kick on the 2nd 25; 2 swim fly/free/fly by 25's @ 1:20
8 x 150 swim free br 3 @ 2:10 - negative split each 150 - BIG legs at the 75 here!
1:00 rest

8 x 50 @ 1:10 - 25 choice fly drill, 25 swim dps fly, desc stroke count 1-4 & 5-8
1:00 rest

4 sets of:

BROKEN 150's:
75 swim FAST fly @ 1:20 - get time
50 swim FAST fly @ 1:00 - get time, add to 75 time
25 swim FAST fly @ :40 - get time, add to 75 & 50 times for your total 150 time
100 easy loosen/choice drill fly
1:0 rest
3 x 50 swim FAST fly @ 1:10 - add times together, should be FASTER than 150 add-up
200 pull/easy loosen
1:00 rest between sets.

After the 2nd set, go an additional 200 loosen if necessary.
After 4th set, finish up with either 12 x 50 EASY choice @ 1:00 or 600 easy pull/backstroke; that's approximately 7200 scm.

Be sure to eat well and drink lots of water after this workout! Do an excellent job on your HW and get excited for tomorrow's workout. Have a great day!