Tuesday, May 27, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 choice asy skulling
1:00 rest
3 sets of:
300 - 50 fist free br 3, 25 fly kick on side
:20 rest
200 - 50 choice back drill, 50 2 fly/2 breast drill
:20 rest
100 swim IM - desc 1-3
:20 rest between sets
6 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 75 kick FAST for time @ 1:40
In the 2nd set, go 2 x 75 kick FAST, then in the 3rd, go 3 x 75 kick...up to 6 x 75 kick FAST in the 6th set.
After 6th set...
600 pull br 3/5/7/9 by 50's - buoy only
1:00 rest
400 kick FAST for time
600 easy loosen - 200 pull/200 drill/200 choice = 7075 scm
Do an excellent job with your schoolwork today, drink plenty of water and eat well. Tomorrow right here at 10:20 a.m. Have a great day!