Wednesday, May 21, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - 50 drill, 50 kick choice
200 choice easy skulling
1:00 rest
6 x 300 @ :20 rest
odds - 50 choice backstroke drill, 75 swim backstroke, 25 fly kick on side
evens - 75 swim free br 3/5/3 by 25's, 25 breast kick on back
1:00 rest after #6
4 sets of:
2 x 150 swim free br 3 @ 2:15
1 x 100 swim free br 3 @ 1:20
2 x 100 swim free br 3 @ 1:30
1 x 150 swim free br 3 @ 2:00
No rest between sets.
After 4th set, get HR immediately, then again one minute later (OML)
8 x 50 fly @ 1:00
2- choice drill; 2- swim 25 build to FAST, then 25 drill
With fins:
20 x 50 @ 1:00 - 3 swim FAST, 1 choice drill
Get HR after the 3rd FAST 50 in each set.
200 easy loosen = 7600 scm. Do an outstanding job on your HW tonight and get excited for the Des Moines meet. Tomorrow - kick/swims. Have a great day!