Tuesday, March 18, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
2* sets of:
6 x 75 @ :10 rest - 50 fist free br 3, looking at 45 degree angle, not down, 25 breast kick on back
3 x 150 @ :20 rest - 50 swim free br 3 - looking at 45 degree angle, not down, then 25 kick choice FAST
3 x 5 minute swims @ 6:00 - keep track of your distance on each swim, descend your effort 1-3 to something all out on #3
1:00 rest between sets.
* - in the 2nd set, the 3 x 5 minute swims are KICK, descend 1-3 to something all out on #3
1:00 rest after 2nd set, then finish up with:
2 x 300 pull free br 3/5/7 by 50's, @ :20 rest, working on keeping your head at a 45 degree angle throughout the swim.

Warmdown a bit before you get out. Do an excellent job on your HW and make sure you're caught up after being at meets the past two weeks. Have a great day!