Tuesday, March 4, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

200 - drill/kick/drill/swim by 50's freestyle
:20 rest
200 drill/kick/drill/swim by 50's NO FREESTYLE
:30 rest
200 drill/kick by 25's IM order
:20 rest
2 sets of:
2 x 75 swim 50 choice, NO FREE on 2nd 25, 25 kick build to FAST @ 1:20 (1:25 if needed)
3 x 150 swim negative split free br 3 @ 2:15 (2:10 if you'd like on the 2nd set)

3 sets of:
4 x 100 swim at mile pace @ 1:45 - hold 107's here, try to make them feel as easy as you can
400 pull free br 3/5/3/7 by 50's - roll hips, finish stroke, get water on your forearms
1:00 rest between sets.

With fins, finish up with:
16 x 25 @ :45
1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST

Warmdown with a 300 = 5500, include some drilling if you'd like. Eat well today, drink plenty of water and get excited for the meet on Thursday! 4500 all easy tomorrow. Have a great day!