Tuesday, April 22, 2008

DISTANCE - written for scy

600 swim freestyle
1:00 rest

Watch your head position, steady kick throughout the workout!
5 x 50 fist free br 3 @ 1:00
4 x 100 @ 1:50 - 50 SLOW catch-up free with overkick, 50 breast kick on back
6 x 50 @ 1:10 off-side breathing - pull with right arm only, left arm at your side & breathe to the left side every stroke; then switch it up for the 2nd 25
6 x 75 @ 1:30 - 25 ra2 la2 free, 50 drill/swim by 25's choice, NO FREE
1:00 rest
3 sets of:
6 x 50 swim free br 3 - @ :50 for 1st set; @ :45 for 2nd set; @ :40 for 3rd set
1 x 800 swim free br 3 - all should be negative split; descend 1-3 to something strong; get HR after each 800

Warmdown an easy 200 = 5500 scm. Do an outstanding job on your HW today and get excited for the rest of the week. Have a great day!