Wednesday, March 5, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

4 x 100 @ :15 rest - 50 choice freestyle drill, 50 easy kick on back
4 x 100 @ :15 rest - 50 2 kicks 1 pull breaststroke drill 50 swim backstroke
8 x 25 @ :45 - odds are choice fly drill, evens are swim fly with smooth stroke, keep feet together on the kick
12 x 50 swim free br 3 @ :55 - all smooth and easy with great turns & breakouts
1 x 800 pull free br 3/5/3/7 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
5 x 150 swim - all @ :20 rest (:30 if you'd like) as follows:
odds- all freestyle with GOOD breakouts 2 quick dolphin kicks, then FAST free kick to breakout
evens - 100 IM, 50 easy breast kick on back

With fins, finish up with:
18 x 25 @ :40
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill

Warmdown with an easy 300 = 4500 scm. Great job getting ready for the meet - tomorrow we leave! Get excited for your races, relax today and do a good job with your schoolwork. Have a great day!