Friday, April 4, 2008

DISTANCE - written for scy

Head at 45 degrees, steady kick, roll hips & finish stroke on all freestyle
600 swim freestyle
1:00 rest
200 - 50 SLOW catch-up freestyle drill, 50 choice drill NO FREE
:20 rest
200 - 50 fist free br 3, 50 2 kicks 1 pull breaststroke
:20 rest
8 x 75 @ 1:20
25 swim freestyle br 3 - head at 45 degrees/25 swim breaststroke/25 fly kick on side
400 pull free br 3/5 by 50's
:20 rest
400 pull free br 3/7 by 50's - you can use paddles if you wish on the 2nd 400 pull ONLY
1:00 rest - put fins on

With fins:
12 x 50 @ 1:00 - swim 1-3 free, desc to all out FAST, then #4 is kick FAST

Warmdown an easy 200 = 3200 scy. Do a great job with your HW this weekend. Have a great day!