Monday, April 7, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
3 x 150 @ :20 rest- 50 SLOW catch-up free w/head at 45 degrees, 25 kick fly on side
6 x 75 @ :15 rest - 50 fist free br 3 - head at 45 degrees, steady kick & get water on forearms, 25 choice drill NOFREE
9 x 100 swim - all @ :20 rest, as follows:
1- 50 ra2 la2 free drill with head at 45 degrees, 50 breast kick on back
2- swim IM
3- swim negative split free br 3 with head at 45 degrees
1 x 600 pull free br 3/5/7/9 by 50's - head at 45 degrees, roll hips & finish stroke
1:00 rest
Finish up with:
12 x 50 as follows:
1- swim choice NO FREE @ 1:00
2&3- kick FAST on back @ 1:00

200 easy loosen = 3800scm. Do a spectacular job on your HW today and get excited for the rest of the week. Keep up the good work on these stroke adjustments. Have a great day!