Thursday, March 20, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
12 x 75 @ 1:20
4- 50 fist free br 3, 25 fly kick FAST on side
4- 50 2 kicks 1 pull breaststroke, 25 breast kick FAST on back
4- 50 2 breast/2 fly drill, 25 kick FAST free on back
1 x 600 pull free br 3/5/7/9 by 50's
1:00 rest

3 sets of (all the kicking is FAST; the 150's free are BIG, fat, juicy negative split):
4 x 25 kick FAST on back @ :45
1 x 150 swim negative split free br 3
1:00 rest
4 x 50 kick FAST on back @ 1:15
1 x 150 swim negative split free br 3
1:00 rest
6 x 25 @ :50 - 2 kick FAST choice, 1 LUNGBUSTER1 x 150 swim negative split freestyle br 3
1 x 150 swim negative split freestyle br 3
1:00 rest between sets.

200 easy loosen after 3rd set = 5000 scm. Make sure your schoolwork is all up to date before you go away - you don't want to be worried about schoolwork while you're on vacation! Have a great day!