Thursday, June 19, 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
@ :20 rest:
400 - 50 fist free, 50 2 kicks 1 pull breaststroke
800 - 100 swim choice, 100 swim back/breast by 50's
1200 pull free - br 3/5, 3/7, 3/9 by 50's (=300, go 4 rounds), middle 4 2 x 300 can be with paddles if you wish
6 sets of:
6 x 50 swim @ :55 - odd sets can be choice, even sets are free/back by 25's
4 x 75 swim free br 3 @ 1:10 - concentrate on great turns, finish stroke & good head position
7200 scm. Get your HR before you get out. Do an excellent job on your HW tonight and get excited for the meet next weekend (I hope). Have a great day!