Wednesday, May 7, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
8 x 50 @ 1:00
2- fly pull with free kick/fly kick on side - by 25's
2- choice fly drill/swim fly - by 25's
8 x 75 @ 1:15
2- swim free/fly/free - by 25's
2- 50 swim choice, 25 kick choice
6 x 150 swim as follows:
2- swim negative split free br 3/5/3 by 25's @ 2:00
1- swim 75 free br 3, 75 IM (fly/back/breast by 25's) @ 2:15
200 easy choice skulling
1:00 rest
6 sets of:
1 x 100 swim free br 3 @ 1:15
2 x 50 swim fly FAST (1 set @ 1:00; 1 set @ :55; 1 set @ :50 - 2 times through)
1 x 50 choice fly drill
1:00 rest between sets.
After 6th set - 400 easy pull br 3/7 by 50's with buoy only
1:00 rest
4 sets of:
4 x 50 kick @ :55 - with board!
200 kick negative split on back @ 3:30
Finish up with:
16 x 50
2- swim negative split free br 3 @ :45
2- swim free/fly by 25's @ :45
2 - swim free negative split free br 3 @ :45
2- swim/kick by 25's @ :45
Warmdown an easy 200 = 7600 scm. Do a good job with your HW & have a great day!