Monday, June 16, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is 50 drill/swim, 50 kick
200 easy choice skulling
1:00 rest
2 sets of:
4 x 75 @ 1:20 - 50 choice drill breaststroke, 25 fly kick on side (@ 1:30 if you need to)
2 x 200 @ :15 rest - 100 swim IM, 50 kick choice ez/FAST by 25's, 50 swim neg split breaststroke
No rest between sets.
After 2nd set, 1:00 rest, then get right into:
4 x 50 kick choice (but all the same) descend 1-4 to FAST @ 1:10
1 x 300 swim negative split free br 3 @ 4:30
4 x 50 kick @ 1:10, descend 1-3 to FAST, hold for #4
1 x 300 swim negative split free br 3 - 2nd 150 should be faster than 2nd 150 of 1st 300 - @ 4:30, use your legs to generate speed here!
4 x 50 kick @ 1:10, desc 1-2 to FAST, hold for #'s 3&4
1 x 300 swim negative split free br 3, 2nd 150 faster than 2nd 150 on previous 300 - @ 4:30
4 x 50 kick FAST @ 1:10
1 x 300 swim negative split free br 3 - 2nd 150 here should be the fastest of the day! Use your legs off every wall to giddyup!
1:00 rest - get HR immediately & OML
2 x 400 pull free br 3/5/7/9 by 100's @ :20 rest - use paddles on one of them, just buoy on the 2nd.
With fins, finish up with 4 sets of:
3 x 100 breast pull w/dolphin kick, descend 1-3 to FAST @ 1:40
1 x 100 kick choice FAST @ 1:20
No rest between sets.
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight, and make sure you discuss that STAR meet with your parents, June 27-29. Have a great day!