Friday, May 2, 2008

DISTANCE - written for scm
We have to be quick here today...no dillydallying between sets.
600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
1:00 rest - quickly put fins on
With fins:
8 x 75 @ 1:20 - 50 breast pull with dolphin kick, 25 fly kick on side
Take fins off, then continue right into:
4 sets of:
3 x 25 1/2 la 1/2 ra backstroke @ :40 - head flat, roll hips, small kick
2 x 75 @ 1:30 - 50 2 kicks 1 pull breast, 25 breast pull with free kick
3 x 50 swim back/breast by 25's @ :55 - @ :50 in 2nd set; @ :55 in 3rd set; @ :45 in 4th set
No rest between sets.

3 x 50 swim free/back by 25's @ :50
1 x 300 swim negative split free br 3 - really get your legs going on the 2nd 150! - @ 4:30
3 x 50 swim free/back by 25's @ :45
1 x 300 swim negative split freestyle br 3 - giddyup with your legs on the 2nd 150! - @ 4:30
3 x 50 swim backstroke @ :50
1 x 300 swim BIG negative split freestyle-use your legs, not your arms, on the 2nd 150! @ 4:30
3 x 50 swim backstroke @ :45 - focus on using your legs here!
1 x 300 swim BIG, fat, juicy negative split freestyle br 3 - empty the tank on the 2nd 150 here!
:30 rest
900 pull free br 3/7 by 100's - 300 pull w/paddles, buoy & bands, 300 with bouy only, 300 with paddles, buoy & bands again
1:00 rest
3 sets of:
4 x 75 @ 1:20- 50 swim IM order, 25 kick following IM order (I'll explain)
3 x 50 swim/kick by 25's @ 1:00 descend 1-3 to something juicy! - 1 set of each fly, back & breast
250 easy loosen = 7400 scm.
Do an outstanding job on your HW this weekend and get excited for LCM at UM on Sunday. Have a great day!