Thursday, May 15, 2008

DISTANCE - written for scm
Some recovery after yesterday's Broken 200's.
600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
1:00 rest
8 x 50 @ 1:00 - 25 ra2 la2 freestyle, 25 SLOW catch-up free w/overkick - watch your head position here
6 x 75 @ 1:30 - 25 breast kick on back, 50 fist free br 3, feel the water on your forearms
4 x 100 @ 1:50 25 off-side breathing - breathe right pull left, 25 off-side breathing - breathe left pull right, 50 swim perfect freestyle
12 x 50 swim freestyle/backstroke by 25's @ :55
1:00 rest
3 sets of:
1 x 850 swim IM as follows:
25 each of fly, back, breast & free, then
25 fly, 50 each of back, breast & free, then
25 fly, 75 each of back, breast & free, then
25 fly, 100 each of back, breast & free
:30 rest
1 x 600 swim free br 3, descend the 100's 1-3 & 4-6 to something moderate.
1:00 rest between sets.
After 3rd set, go 200 easy loosen = 7400 scm.
Do an excellent job on your HW today and get excited for the Des Moines meet. You've picked some good goals for this summer - we'll see where you are after the next meet. Tomorrow - first bit of freestyle pacework and BIG kicking. Have a great day!