Monday, March 3, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

3 x 100 @ 1:50 - 50 fist free br 3, 50 choice drill
3 x 100 @ 1:40 - 50 swim free br 3, 50 swim backstroke
1:00 rest
3 sets of (both the 75's & 200 in the same stroke):
4 x 75 drill/kick/swim by 25's @ 1:25
1 x 200 swim/drill by 25's - same stroke as on the 75's above)
:20 rest
2 x 300 swim free br 3 - smooth here, with GOOD breakouts & long stroke, @ 4:45
1:00 rest between sets.

With fins, 6 sets of:

2 x 50 drill PERFECT @ 1:00
3 x 50 swim descend 1-3 to all out FAST @ 1:10
2 x 25 @ :45 - #1 is kick FAST on back, #2 is LUNGBUSTER!
1:00 rest after the third set (if you'd like, after the 3rd set, you can take off your fins and go an easy 100).

After the 6th set, go 200 easy drill = 6500scm. Tomorrow will be a short pace set, then Wednesday all easy drilling (4500) before we leave on Thursday! Get exceited for the meet & do a great job with your schoolwork today. Have a great day!