Tuesday, June 24, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest - 50 fist free br 3, 100 swim IM
2 x 200 @ :10 rest - 50 breast pull w/free kick, 50 da back drill
1 x 100 kick IM order by 25's
:30 rest
3 x 100 @ :10 rest - 50 swim IM order by 25's, 50 breast kick w/board
2 x 200 @ :15 rest - 100 swim negative split backstroke, 100 swim IM
1 x 300 swim negative split freestyle br 3
1:00 rest - get HR immediately, and OML
3 sets of:
2 x 150 swim negative split freestyle br 3 @ 2:15
1 x 600 swim* - descend the 100's 1-3, 4-6 to what you can
*- in fist set, 600 is backstroke; in 2nd set, 600 is IM (by 100's IM); 3rd set is free
:30 rest between sets.
Finish up with...
12 x 100 swim
2- 50 free br 3, 25 breast, 25 back @ 1:40;
1- swim negative split free br 3/5 by 50's @ 1:25
Warmdown an easy 200 before you get out = 7700 scm. Do an excellent job on your HW tonight and get excited for the meet this weekend. Have a great day!