Friday, May 9, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill/drill/swim by 25's
1:00 rest
Sharp drilling, good legs off the wall - use your legs to generate power!
16 x 50
2- drill/kick by 25's @ 1:10
2- swim/drill by 25's @ 1:00
You can switch strokes after sets of 4.
1:00 rest after #16.
10 x 75 as follows:
Swim free br 3 with good legs off the turns @ 1:10, except:
swim IM order by 25's @ #3 & 7 @ 1:20; kick choice build to moderate @ #'s 4 &8 @ 1:30
1:00 rest
2 sets of:
300 pull free br 3/5 by 50's @ :30 rest
6 x 50 @ 1:05 - 25 swim dps, desc that # 1-3's, 25 drill
No rest between sets.
With fins, finish up with:
20 x 25 @ :45
1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 4450 scm. Do an excellent job on your HW tonight and get excited for the meet this weekend. Warmup starts on Saturday at noon, so plan accordingly. No workout on Monday. Have a great day!