Friday, June 20, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - 4 x 100 reverse IM's - 100 drill, 100 kick
200 choice easy skulling
1:00 rest
2 sets of - one set free, one set NO FREE OR FLY
2 x 75 drill/drill/kick by 25's @ 1:20
2 x 125 - 50 swim free br 3, 25 NO FREE, 25 kick fly on side, 25 swim NO FREE, @ :10 rest
No rest between sets.
4 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 150 kick choice negative split @ :10 rest
1 x 150 swim negative split free br 3 @ 2:15
3 x 50 swim IM order by 25's @ :55 (fly/back, then back/breast/ then breast/free)
1 x 150 kick negative split @ :15 rest
1 x 150 swim free w/bigger negative split than 1st 150, br 5 @ 2nd 75 @ 2:15
No rest between sets.
Finish up with :
4 x 400 pull free br 3/5, 3/7, 3/5, 3/9 by 100's @ :20 rest, negative split & descend the 2nd 200, 1-4.
200 easy loosen = 7400 scm. Do an excellent job with your HW this weekend and get excited for next week - STAR Meet next Saturday & Sunday, LCM at UM either Monday or Wednesday. Have a great day!