Tuesday, June 10, 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
With fins:
8 x 75 - 50 breaststroke pull w/dolphin kick, 25 fly kick on side FAST @ 1:20
:30 rest - take fins off & continue right into:
2 sets of:
4 x 25 breast pull w/free kick @ :40
4 x 50 swim negative split free br 3 @ :50
4 x 50 swim free/breast @ :50
1:00 rest after 2nd set.
3 x 10 minute swims @ 12:00, descend 1-3 to something juicy!
Get HR after each swim & OML.
1 x 600 pull free br 3/5/7/9 by 50's - with paddles if you wish
1:00 rest
16 x 25 @ :35 - sprint all out FAST with no breathing for 8 seconds, then easy to the end
Get HR at end & OML
1:oo rest
Finish up with...
4 x 75 swim back/free/back by 75 @ 1:15
6 x 50 swim free/breast @ :50
4 x 75 swim free/breast/free by 25's @ 1:15
4 x 50 swim breast/back @ :50
200 easy loosen = 7200 scm. Do an outstanding job with your HW tonight & get excited for the meet this weekend. Have a great day!