Thursday, June 5, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - 50 drill, 50 choice
200 choice easy skulling
1:00 rest
4 x 75 @ :10 rest - 50 fist free br 3, 25 breast kick on back
4 x 75 @ :10 rest - 50 off-side breathing drill (25 breathe right, pull left; 25 breathe left, pull right), then 25 fly kick on side
1 x 600 - 50 swim free dps - count strokes on 1st 25, take one less stroke on 2nd 25, then 50 drill/swim by 25's NO FREE - mix up strokes on the even 50's
12 x 50 swim @ :55 - 2 are free, 2 are free/NO FREE by 25's
1:00 rest
5 x 50 swim free br 3 @ :50
3 x 150 IM - 50 fly kick w/board, 50 swim back, 50 swim breast - @ :10 rest
5 x 50 swim free br 3 @ :50
3 x 150 IM - 50 swim fly, 50 kick free w/board, 50 swim breast - @ :10 rest
5 x 50 swim free br 3 @ :50
3 x 150 IM - 50 swim fly, 50 swim back, 50 kick breast w/board - @ :10 rest
5 x 50 swim free br 3 @ :50
3 x 150 swim free/back by 25's @ :10 rest - good turns, hands in on back @ 11 & 1
1:00 rest
With fins, finish up with:
4 sets of:
6 x 25 @ :30 - 2 1/2 FAST 1/2 drill, 1 LUNGBUSTER
1 x 150 breast pull w/dolphin kick, desc the 3 x 50's to something strong
:30 rest between sets.
200 easy loosen = 7200 scm. Do an outstanding job with your HW & get excited for Sunday LCM @ UM (at noon!). Have a great day!