Monday, June 2, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is 50 kick, 50 drill/swim
200 choice easy skulling
1:00 rest
9 x 200 as follows:
1-3 @ :10 rest, 50 fist free br 3, 50 off-side breathing - breathe EVERY stroke (25 la pull/breathe to the right; 25 ra pull/breathe to the left)
4-6 @ :10 rest - 100 IM drill (25 of each stroke), 100 choice kick 25 ez/25 FAST
7-9 @ 3:20 - 100 swim IM, 50 kick breast w/board, 50 swim back/breast
1:00 rest
3 x 75 swim free br 3 @ 1:00
3 x 75 swim IM - NO FREE - @ 1:20
3 x 75 swim free br 3 @ 1:00
3 x 75 swim IM @ 1:15
3 x 75 swim free br 3 @ 1:00
3 x 75 swim IM @ 1:10
3 x 75 swim free br 3 @ 1:00
3 x 75 swim IM @ 1:05
1:00 rest - get HR immediately & OML
1 x 1200 IM - 4 x 300 IM's (75 of each stroke), desc 300's 1-3 to something juicy, then 4th 300 is all drill PERFECT
1:00 rest - get HR immediately & OML
Finish up with 3 sets of:
3 x 50 kick @ :55
1 x 100 @ 1:35 - 50 swim, 50 kick
3 x 50 swim/kick by 25's @ :50
2 x 50 kick FAST for time @ 1:10
No rest between sets.
200 easy loosen after 3rd set = 7700 scm. Keep up the good work in school & drink lots of water today. Des Moines next weekend, then three weeks until we start resting! Have a great day!