Sunday, October 5, 2008

DISTANCE - written for scm
Have a kickboard with you for this workout

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:30 - 25 ra2 la2 freestyle drill, 25 choice drill NO FREE, 25 fly kick on side
300 pull free br 3/5/7 by 50's - buoy only
:30 rest
4 x 75 @ 1:30 - 25 choice drill NO FREE, 50 kick negative split on back
300 pull free br 3/5/7 by 50's - paddles & buoy
:30 rest
4 x 75 kick w/board, desc 1-4 to all out FAST @ 1:45
300 pull free w/paddles, buoy & snorkel
:30 rest
2 sets of:
7 x 50 backstroke drill @ 1:00 - 25 ra only, 25 la only - thumbs out first, pinky's in first, keep arms straight
1 x 350 as follows:
odd 50's - swim negative split backstroke - build into the turn & steady kick on 2nd 50;
even 50's - swim choice/kick fly on side by 25's
:30 rest between sets.
After 2nd set, finish up with:
12 x 50 swim free br 3/5 @ :50 - great turns here! Move in on the wall aggressively, good dolphin kick underwater & FAST breakouts!
200 easy loosen = 5200 scm. Do an excellent job with your HW today. No Thursday workout this week, so Mon-Tue-Wed will be big, Friday will be about 4500 meet warmup-type stuff, then the meet on Saturday Have a great day!