Sunday, April 20, 2008

DISTANCE - written for scm

600 swim freestyle
1:00 rest
2 sets of:
4 x 50 SLOW catch-up freestyle with overkick @ 1:00
1 x 100 kick ez/FAST by 25's @ 1:50 - all FAST in 2nd set
4 x 50 2 fly/2 breast drill @ 1:00
2 x 100 kick ez/FAST by 25's @ 1:45 - all FAST in 2nd set
4 x 50 fist free br 3 @ 1:00 - steady kick here, watch your head position!
3 x 100 kick ez/FAST by 25's @ 1:40 - all FAST in 2nd set
3 x 400 swim negative split free br 3 @ 6:00 - descend the 2nd 200 1-3 to something juicy!
1:00 rest between sets.

200 easy loosen after 2nd set = 5600 scm. Do an excellent job on your HW today, make sure you're ready for the upcoming week. See you tomorrow - have a great day!