Wednesday, April 9, 2008

DISTANCE - written for scy

600 swim freestyle
1:00 rest
With fins:
4 x 75 @ 1:20 - 50 ra2 la2 sw2 fly, 25 fly kick on side
4 x 50 2 fly-2breast drill @ 1:00
4 x 75 @ 1:20 - 25 "behind the back touch," 25 fly pull with fre kick, 25 swim fly
1:00 rest - take off fins
4 x 50 SLOW catch-up free @ 1:00
4 x 75 @ 1:20 - 50 fist free br 3, 25 breast kick on back
9 x 150 swim as follows:
odds- negative split free br 3 @ :20 rest; remember - head position, steady kick
evens - swim 50 free br 3, 25 swim fly, build to FAST @ :20 rest
1:00 rest
6 sets of:
2 minutes vertical kick (:15 fly, :15 breast, :15 free, :15 rest)
1 x 50 kick FAST on back - add 4 fastest 50's
100 easy after 6th round, then...
1 x 200 kick FAST on back for time

Warmdown well before you get out. Do an outstanding job on your HW tonight and get excited for the summer season! Have a great day!