Thursday, May 8, 2008

DISTANCE - written for scm

REMEMBER - good legs off of every turn!
600 swim freestyle
400 reverse IM drill-drill-swim-kick by 25's
1:00 rest
4 x 75 @ 1:20 - 50 fist free br 3, 25 fly kick on side
4 x 75 @ 1:20 - 50 off-side breathing drill (25 pull w/ra, breathe left - 25 pull w/la, breathe right), 25 breaststroke kick on back
4 x 75 @ 1:20 - 25 SLOW catch-up free with overkick, 25 kick free head out, 25 SLOW catch-up free with overkick
6 x 50 @ :10 rest -25 choice back or breast drill, 25 easy skulling
1:00 rest
4 sets of:
2 x 300 swim negative split freestyle br 3/5/3 by 100's @ 4:00 - good legs off every turn!
3 x 100 50 swim, 50 kick choice - 2 @ 1:30, 1 @ 1:20 - you'll have to hustle here!
1:00 rest between sets. After 4th set, 1:00 rest then get right into:
12 x 75 @ 1:30 - 50 swim choice, 25 kick desc 1-3's to something smoking FAST
1:00 rest
With fins, finish up with 8 sets of:
2 x 25 drill perfect @ :40
1 x 50 @ :40 - 25 swim FAST, 25 LUNGBUSTER!
No rest between sets.
8th set = 7500 scm
Do an excellent job with your HW tonight and get excited for the meet this weekend. Tomorrow just 4500 scm. Have a great day!