Friday, March 21, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
400 - 50 SLOW catch-up freestyle - head at 45 degrees, 50 fly kick on side
:20 rest
300 - 50 ra2 la2 freestyle - slow, head at 45 degrees, 25 breast kick on back
:20 rest
200 - 50 choice free drill, 50 swim free br 3 - count strokes on 1st 25 swim, take one less stroke on 2nd 25 swim; head should be at 45 degrees!
:20 rest
24 x 50 @ :55 as follows:
2- swim freestyle br 3: count strokes on 1st 25, then BIG kick on 2nd 25 while going the same stroke count as on the 1st 25, head at 45 degrees
2- swim 25 free br 3 with head at 45 degrees, 25 swim NO FREE build to FAST
1 x 600 pull free br 3/5/7 by 50's - keep your head at 45 degrees the whole way
1:00 rest
Finish up with:
3 x 600 @ :30 rest
300 swim free br 3 - keep head at 45 degrees! Then 300 swim IM - 3 x 100 IM's, descend those 1-3 so #3 is all out FAST

Warmdown an easy 200 loosen - 5300 scm. Have a safe trip, take your schoolwork with you and get excited for the summer season! Have a great day!