Sunday, June 22, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 choice easy skulling
1:00 rest
12 x 25 @ :40 in sets of 2:
2- 1/2 kick FAST 1/2 drill PERFECT
2- 1/2 swim FAST w/big legs, 1/2 fly kick on side
1 x 1200 as follows:
300 swim IM - 3 x 100 IM's, desc 1-3 to 80-85%, 300 pull free br 3/5/7 by 50's
1:00 rest
Big set here - read it carefully and know what the intervals are (the 75's get faster):
3 x 50 swim/kick choice @ :55
5 x 75 swim free br 3 @ 1:10
1 x 125 swim free br 3 - except middle 25 is br 5 - @ 1:55
1 x 400 swim negative split free br 3 - 85% on 2nd half, w/good legs
1:00 rest
3 x 50 swim breast/back by 25's @ :55
5 x 75 swim free br 3 @ 1:05
1 x 125 swim free br 3 - except middle 25 is br 5 - @ 1:55
1 x 600 swim negative split free br 3 - 90% on 2nd half, with great legs!
1:00 rest
3 x 50 choice @ :55
5 x 75 swim free br 3 @ 1:00
1 x 125 swim free br 3 - except middle 25 is br 5 - @ 1:55
1 x 800 swim negative split free br 3 - 95% on 2nd half - giddyup w/your legs!
Get HR when you finish & OML
Finish up with...
12 x 50 @ :55 - swim backstroke, 2 swim free/breast by 25's
200 easy loosen = 7250 scm. Do an excellent job on your HW tonight - make sure you're ready for the week ahead. Monday Night at UM for LCM from 6-8 p.m. Have a great day!