Thursday, May 22, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy choice skulling
1:00 rest
8 x 50 @ 1:00 drill/swim by 25's backstroke
4 x 75 swim back/choice/back by 25's @ 1:15
4 sets of:
2 x 250 swim free br 3 - except 3rd 50 is breathing every 5 @ 3:30
1 x 200 swim free br 3 - except 3rd 50 is kick w/board @ 3:00
4 x 50 swim free/back by 25's @ :50 (odd sets), and swim neg split back @ :50 (even sets)
No rest between sets. Get HR immediately after 4th set & again OML
Finish up with, 4 sets of:
3 x 100 swim IM @ 1:40
6 x 25 kick w/board - go @ :40 - hold under :20 (or else go @ :35)
No rest between sets.
200 easy warmdown = 7500scm. Do an excellent job on your HW tonight & get ready for BIG kicking tomorrow. Have a great day!