Monday, April 28, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
Concentrate on holding your head position, rolling hips & steady kick
300 - 50 SLOW catch-up free, 25 2 kicks 1 pull breaststroke
:20 rest
300 - 50 ra2 la2 free, 25 2 dolph kicks 1 breast pull - get up high on the press
:20 rest
200 - 50 offside breathing free (25 ra only - breathing to left, 25 left arm only - breathing to right), 50 breast pull with free kick
:20 rest
200 - 50 fist free br 3, 50 2 breast/2 fly drill
:20 rest
12 x 50 @ :55 - 2 swim free br 3/breast by 25's, 2 swim free br 3 negative split
1:00 rest

If you have a hard time with the 50's kick in one set, take 1:00 rest after the next set.
4 x 50 kick choice @ :55
1 x 1200 - 600 pull w/paddles br 3/7 by 100's, 600 swim br 5, should be strong
:30 rest
4 x 50 kick choice @ :50
1 x 1000 swim free br 3 negative split - 2nd 500 should be strong
:30 rest
4 x 50 kick choice @ :50
1 x 800 swim IM - 4 x 200 IM's, descend 1-2 to strong, 3-4 to juicy
:30 rest
4 x 50 kick choice @ :50
1 x 600 swim free br 3 negative split - should be FAST on the 2nd 300
:30 rest
4 x 50 kick choice @ :50
1 x 400 swim free br FAST for time - what can you go here?
300 easy loosen = 7500 scm. Do an excellent job on your HW tonight, eat well and drink lots of water today. Have a great day!