Wednesday, May 14, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
1:00 rest
6 x 50 swim/drill by 25's @ 1:00 backstroke
4 x 50 drill fly @ 1:00
6 x 125 @ 2:20 - 75 swim backstroke w/good tempo, 50 drill/swim by 25's fly
8 x 75 @ 1:10 swim as follows:
odds- 50 free br 3, 25 fly; evens- 50 backstroke, 25 fly
9 x 50 swim negative split free br 3/3/5 by 50's - 2 @ :45, 1 @ :40
1:00 rest
12 sets of:
1 x 100 swim free br 3 @ 1:20
2 x 50 swim FAST fly @ :50 - target :30 or better
1 x 50 drill choice fly @ 1:30
400 pull free br 3/5 by 50's after 6th set.
400 pull free br 3/5/7/9 by 50's after 12th set.
200 easy loosen = 7300 scm

Do a stellar job with your HW tonight and get excited for the next meet in IA. Tomorrow will be BIG kicking. Have a great day!