Wednesday, April 16, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
2 sets of:
300 - 50 SLOW catch-up freestyle, 25 fly kick on side - good head position here!
:20 rest
200 - 100 fist free br 3 with good head position & steady kick, 100 kick on back IM order
:20 rest
100 drill - 2 fly/2 breast drill
:20 rest
After 2nd set, 1:00 rest, then, first real aerobic set - head at 45 degrees, steady kick...
2 sets of:
3 x 50 swim free br 3 @ :50
1 x 100 swim free br 3 @ 1:20
3 x 50 swim free br 3 @ :50
2 x 100 swim free br 3 @ 1:20
3 x 50 swim free br 3 @ :50
3 x 100 swim free br 3 @ 1:20
1:00 rest between sets - get HR after each set

Finish up with:
1 x 1200 swim freestyle br 3 - descend the 100's in each 300, from 1-3 to something strong

Warmdown an easy 300 = 5400 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!