Monday, April 21, 2008

DISTANCE - written for scm

Concentrate on good head position & consistent kick!
600 swim freestyle
1:00 rest
4 sets of:
1 x 150 - 75 SLOW catch-up free, 75 reverse IM order by 25's, @ 3:00 (3:10 if you need to)
3 x 50 kick negative split @ :55
1 x 100 IM swim @ 1:40
1 x 100 swim negative split free br 3 @ 1:20 - watch your head & kick here!

No rest between sets. After 4th set, 1:00 rest, then:

3 sets of:
3 x 75 @ 1:10 - 25 swim, 50 kick - you'll have to hustle here!
3 x 100 @ 1:45 - 50 swim 50 kick, descend 1-3 to smoking FAST
1 x 75 kick FAST for time
1:00 rest between sets. After 3rd set, 1:00 rest, then:
1 x 200 kick FAST for time
1:00 rest

With fins, finish up with:

8 x 100 @ 2:30
50 drill backstroke (6kstroke or 25ra 25la with GOOD hip rotation & head flat), big breath, then 25 LUNGBUSTER, :10 rest, then 25 swim FAST backstroke

Take fins off & go a 200 easy loosen = 5600 scm. Do an excellent job on your HW today and get excited for the rest of the week. Have a great day!