Thursday, April 17, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
Head at 45 degrees, steady kick!
400 - 50 SLOW catch-up free with overkick, 50 choice fly drill
:20 rest
12 x 50 @ 1:05 as follows:
2- 25 ra2 la2 sw2 fly, 25 fly kick on side
2- 25 touch-hands-behind-back drill, 25 kick choice
2- 25 swim fly, build to FAST, 25 kick free on back
After #12, continue right into...
400 - 50 swim negative split fly, 50 kick choice ez/FAST
:20 rest
400 pull free no paddles today, br 3/5/7/9 by 50's
1:00 rest
Pay attention here - 5/3, then 3/5, then 3/3 (by 75's & 25's)
5 x 75 kick free/choice/free by 25's on back @ 1:30
3 x 25 kick FAST on back @ :40
3 x 75 kick free/choice/free on back @ 1:20
5 x 25 kick FAST on back @ :40
50 easy loosen
3 x 75 kick free/choice/free @ 1:15 if you can - if not, go @ 1:20
3 x 25 kick FAST on back @ :40
1:00 rest
9 x 100 - 50 swim, 50 kick, desc 1-3, 4-6, 7-9:
1-3 @ 1:40; 4-6 @ 1:50; 7-9 @ 2:00
At least one set of 3 should be fly swim/kick, one set of 3 should be free swim/kick, one set choice; make sure #'s 3, 6 & 9 are smoking fast!
After #9, go 100 easy, then put on fins
With fins:
24 x 25 @ :40
1- choice fly drill; 2- swim fly, build to FAST; 3- FAST LUNGBUSTER!
1:00 rest - take off fins
Finish with:
1 x 700 pull free br 3 on odd 100's, br 7 @ even 100's
100 easy loosen = 5500 scm

Do an excellent job on your HW tonight and get excited for the last workout of the week tomorrow! Have a great day!