Tuesday, June 17, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is 50 swim/kick by 50's
200 choice easy skulling
1:00 rest
3 sets of:
4 x 50 choice backstroke drill @ 1:00
4 x 75 @ 1:20 - 50 swim negative split backstroke (increase tempo of stroke on 2nd 2nd, steady legs - not a heavy kick), then 25 kick FAST breaststroke w/board
2 x 125 swim freestyle br 3 -except 3rd 25 is br 5, then 6 beat kick on last 50 - @ 1:45
No rest between sets. After 3rd set, continue right into:
24 x 50 in sets of 3:
2- swim free/back by 25's @ :50
1- swim free br 3 @ :40
1:00 rest
With grudge belts, 4 sets of:
2 x minutes kick - :40 on, :20 off
1 x :15 kick - how far out can you go:
2 minutes kick - as above;
TAKE BELT OFF, then
1 x 50 kick FAST for time
1:00 rest between sets.
After 4th set:
6 x 100 pull free br 3/5 - 3/7 - 3/9 by 100's @ 1:40
1:00 rest
1 x 200 kick FAST for time
With fins, finish up with, 4 sets of:
6 x 25 @ :40 - 2 swim FAST, 1 LUNGBUSTER
1 x 50 @ 1:00 kick choice FAST
No rest between sets.
400 easy loosen = 7050 scm
Do an excellent job on your HW tonight and get excited for the STAR meet. Have a great day!