Sunday, February 22, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side
200 easy choice skulling
1:00 rest
18 x 50 as follows:
2- offside breathing freestyle drill @ :10 rest
1- swim dist per stroke freestyle @ 1:00 - count strokes, take 1 less on 2nd 25
2- 25 right arm back, 25 left arm back @ :10 rest - good hip rotation, small steady kick
1- swim dist per stroke backstroke @ 1:00 - count strokes, take one less on 2nd 25
1 x 800 pull free br 3/5/7/9 by 50's - if using paddles, take them off after 400
1:00 rest
18 x 100 swim free br 3 as follows:
2 @ 1:35, 1 @ 1:20
1:00 rest
With fins, finish up with...
14 x 50 @ 1:00
odds- breast pull w/dolphin kick - don't crank your elbows back under your body
evens - fly pull w/free kick
200 easy loosen = 5600 scm. Do an excellent job with your schoolwork today and start thinking about all the work you've done this year - pretty impressive stuff. Have a great day!