Friday, May 30, 2008

DISTANCE - written for scm

OUTSTANDING JOB YESTERDAY! 51 is a great place to start with a set like that - we'll see what you can do this time next year...

Something a little more moderate today...
600 swim freestyle
400 reverse IM - each 100 is swim/drill by 50's
200 easy choice skulling
1:00 rest
800 - 100 swim/drill by 50's, then 100 kick - choice/breast kick on back by 50's
:30 rest
12 x 100 @ :10 rest - odds are drill - 50 1/2 ra 1/2 la back, 50 2 kicks 1 pull breast; evens are swim 25 back - good tempo to stroke, light legs, 50 neg split breast, then 25 back again, faster than 1st 25
800 - odd 100's are swim back - 50 moderate, 50 faster tempo with arms, then even 100's are pull free br 3/7 by 50's
:30 rest
18 x 50 as follows:
2- swim free br 3 @ :55
2- swim free/choice fly or breast @ :55
2- swim negative split back @ :55
1:00 rest
4 sets of:
4 rounds of: 1 minute kicking FAST on your back against the wall, then...
1 x 25 swim FAST breaststroke
:30 rest between rounds of the kick on wall/swim 25 breast; after #4:
1 x 100 swim/kick FAST for time - the swim is breaststroke, the kick is free w/board
1:00 rest between the sets of 4
With fins, finish up with:
24 x 25 in sets of 6:
2- kick FAST, 1 LUNGBUSTER @ :40 for 6;
2- kick FAST, 1 LUNGBUSTER @ :30 for 6;
2- kick FAST, 1 LUNGBUSTER @ :40 for 6;
2- kick FAST, 1 LUNGBUSTER @ :25 for 6.

200 easy loosen = 6500 scm. Do a great job with your HW this weekend. Sunday will be here at the RAC. Have a great day!