Friday, June 13, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is 50 kick, 50 drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 75 choice drill free/free/fly by 25's @ 1:20
6 x 50 swim fly/free by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
1 x 600 swim negative split free br 3 - descend the 2nd 300 1-3 to what you can
:30 rest between sets.
Easy 100 loosen after 3rd set.
FRIDAY CHALLENGE:
50's @ :50 - 33.3 or better per 50 will get you the 17:14 TOP 10 Cut in the mile - how many can you go?
Warmdown before you go and let's talk about a meet at the end of June on Sunday. Have a great day!