Tuesday, May 20, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - 50 drill, 50 kick
200 choice easy skulling
1:00 rest
12 x 50 swim @ :55
2- free br 3 w/6 beat kick on 2nd 25;
2- free/breast;
then 2 more free, then 2 free/back;
finish with 2 free, then 2 free/fly
6 x 50 kick on back @ :55
1 minute rest
1 x 1600 swim as follows:
400 swim free br 3 negative split
400 IM swim cruise w/steady kick
400 swim IM - little faster, with bigger kick
400 swim free br 3 negative split
Get HR immediately after finishing, then one minute later.
6 x 100 pull free br 3/7 by 50's @ 1:35
1:00 rest
16 x 100 in sets of 4 as follows:
2- swim/kick by 50's @ 1:30
2- kick FAST @ 2:00
4 x 50 easy choice @ 1:00
400 kick FAST for time
Get HR immediately after finishing & again one minute later
Finish up with 2 sets of:
2 x 75 swim back/free/back by 25's @ 1:15
6 x 50 swim free br 3 - 2 @ :50 negative split, 1 @ :40
No rest between sets.
200 easy loosen = 7400 scm. Do an excellent job on your HW tonight and get excited for the rest of the week - remember, long course workout up at UM on Sunday at noon. Have a great day!