Thursday, April 10, 2008

DISTANCE - written for scy

600 swim freestyle
1:00 rest
Head at 45 degrees, steady kick throughout!
600 - 100 SLOW catch-up drill, 100 IM drill
:20 rest
400 - 50 fist free br 3, 50 2 kicks 1 pull breaststroke - get flat at the end of each stroke
:20 rest
200 kick - 50 fly kick on side, 50 breaststroke kick on back
:20 rest
200 reverse IM - each 50 is drill/swim by 25's
:20 rest
400 - SLOW 50 ra2 la2 free, 50 swim free dps - count strokes, take one less on 2nd 25
:20 rest
600 - 75 drill/kick/swim by 25's -1st 75 fly, 2nd back, etc.., then 75 swim IM order (25 fly/25 back/25 breast)
:20 rest
800 pull free - head at 45 degrees, roll hips & finish stroke; breathing pattern as follows:
200- br 3; 200 - br 5; 200- br 7; 200- br 9

Loosen down before you get out (approx. 4000 with 200 looesen). Do an excellent job on your HW tonight and get excited for tomorrow's workout! Have a great day!