Wednesday, May 28, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 choice easy skulling
1:00 rest
All one set, look ahead when you can and know what's next...
4 x 75 - 50 2 kicks 1 pull breaststroke, 25 fly kick on side, @ 1:20
4 x 50 @ 1:00 - 25 fist free br 3, 25 breaststroke pull w/free kick
3 x 50 swim moderate free br 3 @ :50
3 x 50 swim free/breast by 25's @ :55
1 x 300 - 25 ra backstroke, 25 la backstroke, 25 swim backstroke build to FAST turn
:20 rest
1 x 300 - 25 breakout at 1/2 way, then spin drill to flags, 50 swim neg split back
:20 rest
3 x 50 swim moderate free br 3 @ :50
3 x 50 swim free/back by 25's @ :50
3 x 100 - 50 off-side breathing free (25 breathe right/pull left, then 25 breathe left/pull right), 50 breast pull w/dolphin kick @ :10 rest
6 x 50 @ :10 rest - 25 BIG-PUSH fly drill w/underwater recovery, 25 kick breast on back
4 x 200 swim @ :15 rest - 100 swim free br 3, 100 swim IM
3 x 50 swim moderate free br 3 @ :50
3 x 50 swim free/IM order by 25's @ :55
7 x 100 swim free br 3 @ 1:35 - good legs off of turns & on breakouts
1 x 700 pull free br 3 - odd 100's br 3, even 100's br 7
1:00 rest - get HR immediately & OML
With fins:
6 x 75 breast pull w/dolphin kick - good press & lunge back to the front - @ 1:20
6 x 75 50 kick on back - concentrate on rolling hips to generate your kick, 25 choice backstroke drill @ 1:20
6 x 50 swim breast/back @ 1:00 - steady tempo on breaststroke, then breakout FAST on backstroke
200 easy loosen = 7400 scm
Do an excellent job on your HW tonight and get excited for tomorrow's set of 100's (remember, it was your idea). Have a great day!