Wednesday, April 2, 2008

DISTANCE - written for scy

600 swim freestyle
1:00 rest
600 - 50 SLOW catch-up freestyle drill, 50 choice skull, 50 kick on back or side
1:00 rest
4 sets of:
3 x 50 drill/swim freestyle by 25's @ 1:00
1 x 150 swim freestyle br 3/5/7 by 50's - head at 45 degrees, steady kick, roll hips & finish stroke
6 x 25 @ :40
1- LUNGBUSTER; 2- kick FAST on back; 3- swim PERFECT - count strokes
No rest between sets.

Warmdown with an easy 200 = 3200 scy. Do an outstanding job with your HW tonight and think about your long course goals for this summer. Have a great day!