Monday, April 14, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
3 sets of:
2 x 25 SLOW catch-up drill @ :40
3 x 50 swim freestyle/fist freestyle drill br 3 - by 25's @ 1:00
2 x 25 kick FAST fly on side @ :40
No rest between sets. After 3rd set, continue right into:
13 x 50 swim free br 3/kick on back freestyle by 25's @ :55
1 x 800 pull free br 3/5/7/9 by 50's - remember, head at 45 degrees, roll hips, finish stroke
1:00 rest

3 sets of:
2 x 200 IM @ :20 rest - each 50 is drill/swim by 25's - the swim 25's are faster on the 2nd 200
1 x 400 swim free br 3 negative split
1:00 rest between sets.

200 easy loosen = 5400 scm. Do a great job on your schoolwork today and get excited for a full week back at the RAC! Have a great day!