Monday, March 31, 2008

DISTANCE - written for scy

600 swim freestyle
1:00 rest
600 - 50 SLOW catch-up free with steady kick & head at 45 degrees, 50 choice kick on back
:20 rest
400 - 50 fist free br 3 with steady kick, head at 45 degrees, 50 choice skulling
:20 rest
200 - 50 choice drill NO FREESTYLE, 50 breast kick on back
1:00 rest
3 sets of:
3 x 50 swim free/kick on back by 25's @ :55
3 x 50 kick FAST on back @ :55
200 pull free br 3/5/3/7 by 50's - concentrate on head position (45 degrees), finish stroke & roll hips

200 easy loosen after the 3rd set = 3500 scy. Do an excellent job on your HW and make sure you're concentrating on keeping your head at 45 degrees on freestyle. Have a great day!
1:00 rest between sets.