Tuesday, April 1, 2008

DISTANCE - written for scy

600 swim freestyle
1:00 rest
18 x 50
2- SLOW catch-up freestyle, steady kick, head at 45 degrees @ 1:00
2- swim free/kick choice - keep head at 45 degrees @ 1:00
2- swim free/NO FREE by 25's - @ :55
1:00 rest after #18

2 sets of:
8 x 25 kick choice FAST @ :40 - keep track of average time
1 x 400 pull free br 3/5/3/7 by 50's - keep head at 45 degrees, roll hips & finish stroke
:30 rest between sets.
After 2nd set, finish up with:
8 x 25 kick choice FAST @ :30 - can you be faster than average on 1st 2 sets?

Warmdown with an easy 200 easy = 3100 scy. Do an excellent job on your HW and get excited for the rest of the week. Have a great day!