Sunday, June 15, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - choice
200 easy choice skulling
1:00 rest
4 sets of:
4 x 75 @ 1:20 - 50 drill, 25 kick (odd sets free, even sets fly)
1 x 150 swim negative split free br 3 @ odd sets, drill/swim FAST fly @ even sets
1:00 rest after 4th set.
3 sets of:
6 x 25 @ :40 - 2 swim FAST, 1 kick FAST - all free
1 x 100 swim/kick by 50's FAST free @ 2:00
3 sets of:
6 x 25 @ :40 - 2 swim FAST, 1 kick FAST - all fly
2 x 50 swim FAST fly @ 1:00
After 3rd set, put fins on and go through the 3 sets free & 3 sets fly one more time with fins.
Warmdown with 3 x 400 pull free br 3/5 by 50's for #1, 3/7 by 50's for #2 and 3/9 by 50's for #3, :30 rest between each = 7200 scm. Do an excellent job on your HW tonight and get excited for the week. Have a great day!