Friday, June 6, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 off-side breathing free drill - @ :10 rest
6 x 125 @ :10 rest - odds: 75 drill/kick/drill free, 50 kick choice ez/FAST by 25's; evens: 50 drill NO FREE, 75 kick IM order by 25's
4 x 100 @ 1:45 - 50 swim free br 5, 50 drill/swim by 25's NO FREE
1:00 rest
2 sets of:
3 x 250 swim free br 3 @ 3:20
1 x 600 swim negative split free br 3 - descend the 600's 1-2
1:00 rest between sets.
Finish up with 3 sets of:
4 x 50 kick @ :55
1 x 100 swim/kick by 50's @ 1:35
4 x 50 swim/kick by 25's @ :50
1 x 75 kick FAST for time
:10 rest
1 x 25 LUNGBUSTER!
1:00 rest between sets.
200 easy loosen = 7200 scm. Do an excellent job with your HW this weekend, and enjoy your day off tomorrow. Sunday at UM for LCM at noon. Next weekend is the Des Moines meet - get excited! Have a great day!