Monday, June 9, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
200 drill/kick/drill/swim by 50's @ :15 rest
6 x 25 @ :40 - odds 1/2 FAST swim, 1/2 drill; evens - swim dps
1:00 rest after 2nd set.
3 sets of:
3 x 75 swim free br 3/5/3 by 25's @ 1:10
1 x 125 swim free br 3 - except middle 25 is br 5 - @ 1:40
3 x 50 swim free/NO FREE by 25's @ :50
1 x 150 swim BIG negative split free br 3 @ 2:00
No rest between sets. 50 easy after the 3rd set.
4 sets of:
3 x 75 @ 1:20 - 50 swim, 25 kick choice on back
6 x 50 @ :55 - odds are kick w/board, evens are swim/kick by 25's
1 x 75 kick FAST for time - add up these times as you go
1:00 rest between sets.
1 x 400 pull free br 3/5/7/9 by 50's
1:00 rest
3 x 100 kick FAST for time @ 3:00 - should be faster than total time from 4 x 75 kick FAST
200 easy loosen = 7200 scm.
Do an excellent job on your HW today and get excited for the meet. Have a great day!