Tuesday, May 13, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill/drill/swim/kick by 25's
1:00 rest
8 x 50 breaststroke drill @ 1:00
2- breast pull w/free kick; 2- 2 kicks 1 pull breast
8 x 50 backstroke drill @ 1:00
2- 6 kicks 1 stroke; 2- 1/2 ra 1/2 la
6 x 100 swim 50 backstroke, 50 breaststroke @ 1:50 - negative split each 50
600 pull freestyle br 3/5/7/9 by 50's - middle 200 w/paddles
1:00 rest
5 sets of - BIG SET HERE, concentrate on using your legs:
3 x 150 swim negative split freestyle br 3 @ 2:00
1 x 175 swim freestyle br 3 @ 2:00 - you'll have to hustle here!
3 x 25 kick FAST choice - all 3 the same - @ :50
1:00 rest after 2nd & 4th sets.
With fins, finish up with 4 sets of:
4 x 25 @ :40 - odds are kick FAST, evens are LUNGBUSTER
2 x 50 kick FAST @ :40
No rest between sets.
200 easy loosen = 7500 scm.
Do an excellent job with your HW tonight and get excited about your summer goals - looks like you're off to a good start. Have a great day!