Sunday, March 2, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

With fins:
15 x 50 as follows:
1-3: breast pull w/dolphin kick - get up high on the press - @ 1:00
4: choice fly drill/swim fly by 25's @ 1:00
5- kick on back ez/FAST by 25's @ :45
1:00 rest after #15 - take fins off after #15

2 sets of:
2 x 75 @ 1:20 - 50 swim free br 3, 25 on back build to FAST finish
2 x 75 @ 1:20 - swim free/breast/free by 25's
4 x 25 swim breaststroke @ :45 desc 1-3 to FAST, then hold (FAST again) for #4
2 x 75 @ 1:15 - 50 swim free br 3, 25 kick fly on side
2 x 75 @ 1:15 - swim free/breast/free by 25's
3 x 50 @ :55 swim/kick breaststroke by 25's (go @ 1:00 if you're not making :55)
1:00 rest between sets.
After 2nd set, get right into...
1 x 450 pull free br 3/5/7 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest

24 x 100 swim freestyle br 3 as follows:
1&2: swim moderate freestyle with smooth stroke & great turns @ 1:35
3- swim negative split free with aggressive breakouts @ 1:20
(so every 3rd 100 should be with a little giddyup; the others are smooth with a good stroke)
1:00 rest after #24

With fins, finish up with 7 sets of:
4 x 25 @ :45 - odds are always drill; #2- LUNGBUSTER; #4- swim build to FAST finish
1 x 50 @ 1:00 - 25 swim all out FAST, then 25 drill
No rest between sets.

After 7th set, take off fins and go a 350 - 50 choice loosen/50 drill PERFECT = 7300 scm. Eat well today, drink lots of water and get excited for the meet. Try to get ahead on your schoolwork so you're not worrying about at the meet. Tomorrow 6400 scm. Have a great day!