Monday, May 26, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 choice easy skulling
1:00 rest
12 x 50 @ :55 - 2 freestyle br 3/5 by 25's w/6 beat kick on 2nd 25; 2 swim IM order by 25's
300 swim freestyle br 3 @ 4:15
1 x 100 @ 1:40 - 50 swim, 50 kick
300 swim freestyle br 3 @ 4:00
1 x 100 @ 1:40 - 50 swim, 50 kick
1 x 100 @ 1:35 - 50 swim, 50 kick
300 swim freestyle br 3 @ 4:00
1 x 100 @ 1:40 - 50 swim, 50 kick
1 x 100 @ 1:30 - 50 swim, 50 kick
300 swim freestyle br 3 @ 4:00
1 x 100 @ 1:40 - 50 swim, 50 kick
1 x 100 @ 1:25 - 50 swim, 50 kick
1 x 300 swim freestyle br 3 @ 4:00
1 x 100 @ 1:40 - 50 swim, 50 kick
1 x 100 @ 1:20 - 50 swim, 50 kick
1:00 rest - get HR immediately & OML
1 x 800 pull free br 3/5/7/9 by 50's - 1st 400 w/paddles, 2nd 400 w/out paddles
1:00 rest
With fins, finish up with 6 sets of:
2 x 50 choice drill PERFECT @ 1:00
3 x 50 swim descend 1-3 to something juicy @ 1:10
2 x 25 LUNGBUSTER @ :45
No rest between sets. Go 3 sets free & 3 sets fly.
Warmdown an easy 200 = 7000 scm. Enjoy the rest of the day off and get excited for the rest of the week - try to get ahead on your HW today. Have a great day!