Friday, April 25, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
Great job on the strokework yesterday - now, keep it up!

4 x 50 SLOW ra2 la2 freestyle @ 1:00
4 x 50 fist free br 3 - steady kick here - @ 1:00
4 x 100 @ 2:00 - 50 2 fly/2 breast drill, 50 choice kick
3 sets of:
4 x 75 swim free br 3 - good head position, roll hips, steady kick - @ 1:10
4 x 75 kick IM order by 25's @ 1:30 - NO FREE kick here
3 x 50 kick on back FAST @ 1:00 - 1st set fly, 2nd set breast, 3rd set free
No rest between sets.

2 sets of:
3 x 100 swim free br 3 @ 1:25
1 x 600 swim negative split IM - 75 of each stroke (300 IM), 2nd 300 is juicy
1:00 rest between sets.

2 sets of:
3 x 100 swim free br 3 @ 1:20
1 x 600 swim negative split free br 3 - giddyup on the 2nd 300 here, & watch your stroke!
1:00 rest between sets.

250 easy loosen = 7500 scm. Do a great job on your HW this weekend; make sure you eat well and drink plenty of water after this workout. Have a great day!