Monday, May 19, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/kick choice/kick fly on side - by 25's
200 choice easy skulling
1:00 rest
8 x 50 @ 1:10 - 25 off-side breathing free drill (odds are breathe right, pull left; evens are breathe left, pull right; BREATHE EVERY STROKE), then 25 choice breaststroke drill - concnetrate on lunging back to the front on the recovery.
16 x 50 as follows:
2- swim breast/free br 3 by 25's @ :55
2- swim negative split free br 3 @ :45
1:00 rest
6 x 600 swim freestyle br 3 as follows:
1-3 @ 8:30 negative split
4-6 @ 9:00 descend 1-3 to what you can
1:00 rest
With fins:
6 x 75 breast pull w/dolphin kick - with paddles, descend the 25's 1-3, @1:20
Take off paddles
6 x 75 breast pull w/dolphin kick, descend the 25's 1-3, @ 1:20
1:00 rest - take off fins & finish up with:
9 x 50 swim breaststroke, descend 1-3 @ 1:10
Easy 200 loosen = 7550 scm.

Do an excellent job with your HW today and rest up for the week. BIG kicking tomorrow. Have a great day!