Tuesday, April 8, 2008

DISTANCE - written for scy

600 swim freestyle
1:00 rest
Concnetrate on head position, steady kick throughout:
300 - 50 SLOW catch-up freestyle, 50 choice drill NO FREESTYLE
:20 rest
300 - 50 fist free br 3, 50 choice drill NO FREESTYLE
:20 rest
300 - 50 ra2 la2 freestyle, 50 choice swim NO FREESTYLE
1:00 rest
3 x 5 minute swims @ 6:00 - descend your effort 1-3, so #3 is juicy
1 x 600 pull br 3/5/7/9 by 50's - roll hips, finish stroke, keep head at 45 degrees!
1:00 rest

With fins:
6 x 75 @ :20 rest
50 breast pull with dolphin kick - get up high on press & flat at end, 25 fly kick on side
:30 rest - take fins off
6 x 50 swim free/breast @ :55

3850 scy (approximately, depending on distance swum in 5 minute swims.) Warmdown well before you get out. Do an excellent job on your HW tonight and get excited for tomorrow's workout - more kicking! Have a great day!