Tuesday, May 6, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM 50 drill 50 kick for each 100
1:00 rest
12 x 50 @ :55 choice swim, except every 3rd is swim/kick by 25's, kick is on your stomach, head out
6 x 400 swim negative split freestyle br 3 @ 5:30 - 1st 200 is cruise, about 80% (2:40-ish), then 2nd half is with STRONG legs, at about 90% (under 2:25) - get HR after each 400
1:00 rest
6 sets of:
4 x 1/2 pool sprints @ :30
1 x 50 kick FAST on your stomach w/head out @ 1:00
4 x 1/2 pool sprints @ :30
2 x 25 swim FAST - same stroke as 1/2 pool sprints - @ :45
200 IM drill/swim by 25's
:30 rest between sets.
After 6th set, get HR then continue into...
1 x 800 pull - 400 w/paddles, 400 without - br 3/5/7/9 by 100's
200 easy loosen = 7400 scm
Do an outstanding job on your HW tonight and get excited for the meet this weekend. have a great day!