Thursday, May 29, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is 50 off-side free drill, 50 choice drill reverse IM order
200 - choice easy skulling
1:00 rest
BIG DAY TODAY - warm up thoroughly, concentrating on technique & loosening up your legs
2 sets of:
3 x 75 @ 1:20 - 50 fist free br 3, 25 breast kick on back
1 x 125 swim free br 3, except middle 25 is fly kick on side - negative split each 50 free
:30 rest between sets.
4 x 50 swim free br 3 @ :55 - evens are negative split
1 x 250 swim 150 free br 3, 100 IM
:30 rest
1 x 250 - 200 IM, each 50 is drill/swim, then 50 kick ez/FAST by 25's, @ :20 rest
4 x 50 swim free/choice NO FREE by 25's @ :55
8 x 25 @ :35 - odds are build to FAST finish; evens are 1/2 FAST 1/2 drill PERFECT
1:00 rest
CHALLENGE SET: 100's swim free br 3 @ 1:20
How many can you go?
I'll keep track in sets of 5 - do a good job with your stroke & turns....

When you have gone all the 100's you can, get your HR immediately & OML.
Warmdown with an easy 200 before you get out. Do an outstanding job on your HW tonight and get excited for the last workout of the week tomorrow. Have a great day!