Tuesday, March 11, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

18 x 50 as follows:
2- drill/kick by 25's @ 1:05
2- drill/swim by 25's - same stroke as first 2 x 50's - @ 1:00
2 x 50 swim free/choice by 25's @ :55 - 2nd 25 same stroke as first 4 x 50's
No rest between sets of 6. After #18, continue right into...
1 x 600 - 100 swim free br 3/5 by 50's, then 50 kick ez/FAST by 25's, then 50 swim NO FREE, ez/FAST by 25's
1:00 rest

2 sets of:
2 x 75 swim free br 3 - middle 25 is with BIG 6 beat kick, @ 1:10
3 x 50 kick FAST on back @ 1:10
4 x 75 swim free br 3 - middle 25 is with BIG 6 beat kick, @ 1:10
1 x 150 swim free br 3 with BIG, juicy negative split
:30 rest
1 x 100 kick FAST on back
1:00 rest between sets. After 2nd set, get right into
2 x 300 swim free br 3/5/7 by 50's @ :20 rest

200 easy warmdown = 4600 scm. Do an outstanding job on your HW today and get excited for the meet this weekend. Have a great day!