Friday, May 23, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 fist free br 3, 50 choice drill NO FREE
evens - 50 off-side free drill (25 breathe right-pull left, then 25 breathe left-pull right), 50 choice drill/swim by 25's NO FREE
2 sets of:
2 x 375 @ 5:15 - 75 free br 3 w/steady kick, 50 free w/BIG 6 beat kick
1 x 1200 swim free br 3, desc the 400's 1-3 to something juicy
Get HR immediately & OML
1:00 rest between sets.
Finish up with 8 sets of:
3 x 25 kick FAST @ :45 if under :20, @ :40 if over :20, add fastest 2 x 25's
1 x 25 easy choice @ :45
1 x 50 kick FAST @ 1:15 - try to be within :02 of 2 x 25's add-up
1 x 25 LUNGBUSTER@ 1:15
No rest between sets.
Warmdown an easy 200 = 7600 scm. Enjoy the day off tomorrow and do an excellent job this weekend on your HW. Be ready for Sunday's LCM up at UM. Have a great day!