Friday, May 16, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 fist freestyle drill
4 x 50 off-side breathing drill - 25 r&l, then 25 l&r, @ 1:10 - steady kick, breathe every stroke!
3 sets of:
1 x 125 swim - 75 free br 3, 50 backstroke @ 1:50
2 x 75 swim free br @ 1:05 (2nd set @ 1:00; 3rd set @ :55)
1:00 rest after 3rd set
4 x 100 swim free br 3 @ 1:20
4 x 100 swim free br 3 at mile pace @ 1:30
1:00 rest - get HR
4 x 100 swim free br 3 @ 1:20
4 x 100 swim free br 3 @ 1000 pace @ 1:40
1:00 rest - get HR
4 x 100 swim free br 3 @ 1:20
4 x 100 swim free br 3 @ 500 pace @ 1:50
1:00 rest - get HR
600 pull free br 3/5/7/9 by 50's - middle 200 with paddles
1:00 rest
16 x 100 as follows:
1- kick FAST @ 2:00
3- swim/kick choice, NO FREE @ 1:40
then...
2 & 2, 3 & 1, then all four are kick FAST @ 2:00
200 easy loosen = 7250 scm.
Do an excellent job with your HW this weekend and get excited for next week. Have a great day!