Wednesday, March 12, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

4 x 50 @ 1:05 - 25 fist free br 3, 25 fly kick on side
4 x 75 IM drill - 25 fly pull with free kick, 25 1/2 ra 1/2 la back, 25 breast pull w/dolphin kick @ 1:30
4 x 50 swim free br 3 @ :55 - good turns & breakouts here
4 x 75 swim IM - 25 fly, 25 back, 25 breast - build each 25 to moderate - @ 1:20
1:00 rest

2 x 1200 swim freestyle br 3 - descend the 3 x 400's in each 1200 to something strong;
1:00 rest between the 2 x 1200's

With fins, finish up with:
18 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill

150 easy loosen = 4600 scm. Do an excellent job on your HW today and get excited for the meet. See you up at the pool tomorrow at 2:30 p.m. Have a great day!