Wednesday, June 11, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - 50 kick, 50 drill/swim by 25's
200 choice easy skulling
1:00 rest
3 sets of:
4 x 75 @ 1:20 - 50 free drill (changes by set), 25 fly kick on side - 1st set fist drill; 2nd set catch-up drill with overkick; 3rd set off-side breathing drill
4 x 25 - kick on back FAST at wall for 1 minute, then quick turn & swim breaststroke to far end @ :40
1 x 600 swim odd 100's free, eve 100's IM, descend the 100's IM 1-3 to something strong
:30 rest between sets.
3 x 400 swim negative split free br 3 @ 5:40 - descend the 2nd 200 1-3 to what you can, use your legs to do this!
1:00 rest
6 sets of: - 3 with fins, 3 without:
8 x 25 @ :35 with fins: odds are build to all out FAST 2nd half, evens are 1/2 FAST dolphin kick underwater, 1/2 drill; without fins: odds are 1/2 sprint 1/2 drill, evens are 1/2 sprint - open turn - 1/2 kick FAST
2 x 50 kick FAST @ 1:00 - on back with fins, with board without fins
:30 rest to take fins off after 3rd set.
Warmdown 200 easy loosen = 7400 scm. Do an outstsanding job on your HW tonight and get excited for the meet. Have a great day!