Sunday, May 18, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill/drill/swim/kick by 25's
200 choice skulling
1:00 rest
2 sets of:
200 - 50 fist free br 3, 50 swim free br 3
:20 rest
300 - 50 off-side breathing drill (25 breathe right, pull w/left, 25 breathe left, pull w/right) - relax, don't rush the drill & breathe EVERY stroke, then 25 breast kick on back
:20 rest
8 x 50 swim freestyle br 3 @ :55 - nice & relaxed, rolling hips, steady kick & finish stroke
Get HR at the end of each set. 1:00 rest between sets.
Finish up with 3 sets of:
1 x 200 swim moderate freestyle - concentrate on rolling hips & finishing your stroke and GREAT turns
:20 rest
4 x 50 swim back/breast by 25's @ 1:00 (@ :55 in 2nd & 3rd sets if you'd like), not rushing, but concnetrating on your technique here!
200 easy loosen = 4400 scm. Do a great job with your HW tonight and get excited for the week ahead. Have a great day!