Wednesday, August 20, 2008

DISTANCE - written for scm

400 swim freestyle
1:00 rest
With fins:
12 x 50 @ :10 rest
odds- 25 fly kick w/board, 25 LUNGBUSTER
evens- 25 choice kick on back, 25 kick FAST free w/board
:30 rest - take fins off
1 x 400 pull free br 3/5 by 50's
1:00 rest
From the middle of the pool:
Work on freestyle turns: move in on the wall better, no gliding
4 turns free to back;
4 turns free, 4 dolphin kicks on back, then roll to break out freestyle
4 turns free, 2 dolphin kicks FAST on back, then roll to break out freestyle
200 easy choice skulling before you get out.
Do an excellent job on your HW tonight and get excited for an exciting year. Have a great day!