Monday, February 11, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest

4 sets of (in 1st set, the 75's are free; 2nd set, 75's are breast; 3rd set, 75's are back, 4th set, fly)

3 x 75 - drill/drill/kick by 25's @ 1:25 (1:20 if you can, without being rushed)
1 x 200 IM - each 50 is drill/swim by 25's, descend your effort on the swim 25's from the 1st set to the 4th set, so the swim 25's on the 4th set are strong
:20 rest between sets; after 4th set, continue right into:
1 x 1000 as follows- 200 pull br 3/5/7/9 by 50's, then 50 kick on back FAST - 4 times through
1:00 rest

7 x 100 swim free br 3 @ 1:25
6 x 50 swim IM order by 25's @ :55
4 x 150 swim negative split free br 3 @ 2:10
2 x 75 swim free br 3 @ 1:00
6 x 50 swim IM order by 25's @ :50
6 x 75 swim free br 3 @ 1:00
1:00 rest
12 x 75 swim IM (25 fly, 25 back, 25 breast) desc 1-3 to smoking FAST @ 1:30
1:00 rest, then finish up with:
12 x 50 as follows:
2- swim negative split free br 3, 2- swim IM order by 25's: 4 @ :55, 4 @ :50, 4 @ :45
200 easy loosen/drill before you get out = 7500

Do an excellent job on your HW tonight, get excited for the meet - 3 weeks to go! Have a great day!