Tuesday, April 29, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
16 x 100 in sets of 4:
1-2: 50 breast kick on back, 50 fist free br 3 with steady kick @ 2:00
3-4: 50 offside freestyle - 25 pull w/right arm & breathe to the left, 25 pull w/left arm & breathe to the right - BREATHE EVERY STROKE, then 50 breaststroke pull with free kick - BIG freestyle kick, let your head come up with every stroke, @ 1:50 (2:00 if you need more rest)
1:00 rest after #16

With fins:
9 x 150 @ 2:45 breaststroke pull with dolphin kick - get up high on the press, shoot hands forward, get flat with hips UP & head down at the end of each stroke, descend 1-3, 4-6, 7-9
1:00 rest after #16

3 sets of:
3 x 50 swim free br 3/breaststroke by 25's @ :50
3 x 100 swim free br 3 @ 1:20
3 x 100 50 swim free br 3, 50 kick choice @ 1:35 (1:30 if you can, 1:40 if you need more rest)
3 x 100 50 swim breaststroke, 50 kick choice - descend 1-3 to smoking fast @ 2:00
:30 rest between sets.

Finish up with 1 x 800 pull br 3/5/7/3 by 50's = 7500 scm - NO PADDLES today. Do an outstanding job on your HW tonight and get ready for tomorrow's workout. Have a great day!