Monday, May 5, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - 50 drill, 50 kick for each 100
1:00 rest
400 - 50 choice skull, 50 fly kick on side
:30 rest
300 - 50 2 kicks 1 pull breaststroke, 50 choice different skull
:30 rest
200 - 50 breast pull with freestyle kick, 50 choice kick on back
:30 rest
100 swim breaststroke - count strokes on 1st 25 & descend that number by 25's
1:00 rest
18 x 50 @ :55
1- swim free/breast by 25's; 1- swim negative split breast; 1- kick choice
1:00 rest
3 sets of:
3 x 200 swim free br 3, except 3rd 50 is swim breaststroke on #1&3, and kick on #2 - @ 3:00
1 x 600 swim freestyle choice:
negative split by 300's, 2nd 300 at 85-90%, br 3/5 by 300's;
descend the 3 x 200 to 85-90%, br 3/5/3 by 200's;
negative split EACH 300, even 150's @ 85-90%, br 3/5 by 150's;
Tell me which one you'd like to do; you can switch it up a bit if you'd like.
Finish up with:
12 x 75 @ 1:20 kick/swim/kick by 25's; every 4th 75 is LUNGBUSTER/swim/kick by 25's

Warmdown with an easy 200 = 7600 scm. Great job yesterday. Do a stellar job on your HW tonight and get excited for tomorrow's workout. Have a great day!