Thursday, June 26, 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
4 x 50 fist free br 3 @ 1:00 - get water on forearms, good head position, steady legs
3 x 100 @ :10 rest - 50 fly kick on side with CONTINUOUS kick, 50 choice backstroke drill
6 x 50 swim free/back by 25's @ :50
1:00 rest - put fins on...
With fins:
9 x 150 swim freestyle desc 1-3 to all out FAST @ 2:40
1:00 rest - take fins off
4 sets of:
9 x 25 - 2 swim FAST, 1 kick FAST, OR LUNGBUSTER (alternating)
2 x 200 swim negative split free br 3/5 by 50's @ 3:00
1st set - 25's @ :40; 2nd set - 25's @ :35; 3rd set - 25's @ :30; 4th set - 25's @ :25
1:00 rest between sets.
Put fins on...
With fins, finish up with 4 sets of:
3 x 50 breaststroke pull w/dolphin kick @ 1:00 - get up high on the press, strong insweep & FAST acceleration back to the front
3 x 75 swim fly desc 1-3 to something juicy FAST @ 1:30
No rest between sets.
200 easy loosen = 7550 scm. Do an excellent job on your HW today and get excited for the meet this weekend. Tomorrow - just 4300 scm with drilling and 25's with fins. Have a great day!