Wednesday, April 30, 2008

DISTANCE - written for scm

600 swim freestyle
400 IM - drill/kick/drill/swim by 25's
1:00 rest
Descend the 300's IM to what you can:
4 sets of - 75's are free in 1st set; 75's are breast in 2nd set; back in 3rd set, then fly in 4th set
4 x 75 drill/kick choice/drill by 25's @ 1:30
1 x 300 swim IM - 75 of each stroke, 4th set should be strong
:30 rest between sets.
600 pull free br 3/7 by 50's - 1st 300 w/paddles & buoy, 2nd 300 just buoy
1:00 rest
30 x 100 as follows:
2 swim free br 3 negative split @ 1:25, 1 swim free br 3 @ 1:15
2 swim free br 3 negative split @ 1:25, 1 swim/kick by 50's @ 1:25
1:00 rest after #30
Finish up with...
8 x 50 @ :55 - 25 swim fly build to FAST finish, 25 catch-up free with BIG overkick
200 easy loosen = 7600 scm/ Do an excellent job on your HW today and get excited for Sunday's LCM up at UM. Have a great day!