Tuesday, April 15, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
3 sets of:
200 - drill/swim by 50's NO FREESTYLE
:10 rest
100 kick ez/FAST by 25's
:20 rest between sets.
After 3rd set, 1:00 rest, then:
5 sets of:
3 x 50 kick choice @ 1:00
1 x 75 swim dps freestyle - head at 45 degrees, steady kick! - @ 1:30
1 x 75 kick FAST - keep track of your times
1 x 200 pull free br 3/5 by 100's
1:00 rest between sets.

Finish up with:
2 x 600 swim freestyle br 3 - head at 45 degrees, steady kick; roll hips & finish stroke - descend the 200's within each 600 from 1-3, so the third 200 in each is strong, with real good turns!

Warmdown an easy 200 = 5400 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!