Thursday, April 24, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
Remember, swim with your BODY, generating power from your hips (through rotation), then your legs (with a consistent, powerful kick). Use your arms to basically "steer" yourself. Don't drop your head.
3 sets of:
6 x 25 @ :50 kick on back- start kicking lightly, then build to a STRONG kick, while continuing to rotate your hips
3 x 50 @ 1:10 SLOW catch-up free with same kick as above - start slow, build to STRONG and feel your hips continuing to rotate. Don't rush the stroke.
2 x 75 free @ 1:30 - 25 SLOW catch-up free, steady kick, slow stroke, feel hips rotating, then 25 swim free with steady kick, roll hips, still a slow stroke (but not catch-up), then 25 swim free build to fast - keep rotating hips & strong kick, don't drop head.
No rest between sets.
After 3rd set, 1:00 rest then:
4 x 400 pull free br 5 @ :20 - odds with paddles & buoys, evens just buoys, NO PADDLES. Concentrate on hip rotation, head position, feel hands pulling BACKWARDS, not down - palm of your hands should be facing backwards, pulling yourself OVER the spot where your hands entered the water.
1:00 rest
4 sets of:
3 x 100 kick descend 1-3 to FAST @ 2:00 - get HR after fast 100
4 x 25 swim distance per stroke freestyle @ :40 - count strokes, descend that number 1-4; feel hips rotating, watch head position, pull back on the water

200 easy loosen = 5350 scm. Do an excellent job on your HW tonight and get excited for tomorrow's workout. Have a great day!