Wednesday, March 19, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
4 sets of (one set of each stroke, reverse IM order):
4 x 50 drill/kick by 25's @ 1:05
4 x 50 swim free/NO FREE by 25's @ :55
1 x 200 swim/kick by 25's, IM order by 50's
:30 rest between sets.
1:00 rest after 4th set, then get right into:
5 x 50 swim free br 3 @ :50
1 x 450 swim - descend each 150 by 50's (so the 3rd 50 of each 50 is FAST)
:30 rest
5 x 50 swim free/kick choice on back by 25's @ :55
1 x 450 - 100 swim IM, 50 kick FAST on back
:30 rest
1 x 600 pull br 3/5/7 by 50's - keep head at 45 degree angle, not looking down.
100 easy loosen = 5100 scm

Do an outstanding job on your HW tonight and get excited for your vacation. Have a great day!