Sunday, June 1, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - 50 drill, 50 choice
200 choice easy skulling
1:00 rest
24 x 75 as follows:
1-6: 50 fist free br 3, 25 breast kick on back @ 1:20
7-12: 50 off-side breathing free (25 ra only breathing left, then 25 la only breathing right), 25 fly kick on side - @ :10 rest
13-18: 50 swim free br 3 - good head position, steady kick, then 25 choice drill NO FREE @ 1:20
19-24: swim IM - no free, @ 1:20
800 pull free br 3/5/7/9 by 50's - 1st 400 w/paddles & buoy; 2nd 400 w/buoy only
1:00 rest
Finish up with:
6 x 400 swim negative split freestyle br 3 @ 6:00 - 5:45 if you'd like, but no faster than that; descend the 2nd 200 of each 400 1-3, 4-6
Get HR immediately after you finish & OML
200 easy loosen = 6400 scm - a good start to the week. Enjoy the rest of the day, do a good job with your HW and get ready for the rest of the week. Have a great day!