Thursday, November 6, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/choice by 25's
200 easy choice skulling
1:00 rest
Today, swim as you feel, keeping your stroke long; tomorrow, back to work.
2 sets of:
4 x 50 offside breathing freestyle drill @ :10 rest
4 x 75 @ 1:20 - 25 breast kick on back, 50 drill/swim by 25's NO FREE
4 x 50 swim free/NO FREE by 25's @ :55 (@ :50 in 2nd set)
3 x 300 pull free br 3/5- 3/7- 3/9 by 50's @ :15 rest - no more than :15 rest between 300's; paddles only on #2, if you'd like. No pulling in 2nd set on these 300's.
:30 rest between sets. After 2nd set, get HR
With fins:
8 x 75 breaststroke pull w/free kick or dolphin kick @ 1:20
8 x 50 @ 1:00 - 25 choice backstroke drill, 25 swim backstroke w/steady tempo
8 x 25 @ :45 - odds are fly pull with free kick, evens are LUNGBUSTER!
1:00 rest
2 x 700 swim as follows, @ :20 rest:
#1- odd 100's are swim free br 3, even 100's are swim 50 back, 50 breast
#2- swim free br 3 - concentrate on finishing the last third of your stroke, roll hips evenly.
200 easy loosen = 7200 scy. Do an outstanding job on your HW tonight & get excited for the Grand Prix meet. Have a great day!