Wednesday, April 23, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
Keep your kick steady and don't rely on your arms to swim faster.
27 x 50
3- choice freestyle drill @ 1:00 - mix it up here, fist, off-side breathing, etc
3- swim/kick freestyle by 25's @ :50
3- 1st 25 is 2 fly/2 breast drill, then 25 fly kick on side @ 1:00
After #27, get pulling equipment...
3 x 300 pull free @ :20 rest; only 1 x 300 is with paddles, others are with buoy only as follows:
#1- breathing every 3; #2- breathing every 5; #3- breathing every 7
1:00 rest

6 x 50 swim fly, descend 1-3, 4-6 to something juicy @ 1:00
4 x 50 kick choice @ :50
3 x 200 swim negative split free br 3 @ 2:40 - giddyup on the 2nd 100 here!
6 x 50 swim fly desc 1-3, 4-6 to something juicy @ 1:00
4 x 50 kick choice @ :50
4 x 150 swim negative split freestyle br 3 @ 2:00 - you'll have to hustle here!
1:00 rest
400 kick breaststroke - can with a board if you'd like, focus on squeezing feet together at the end of the kick, letting your hips ride up to the surface
200 easy loosen = 5650 scm.

Do an outstanding job with your HW tonight and get excited for the rest of the week. Have a great day!