Wednesday, June 18, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 choice easy skulling
1:00 rest
3 sets of:
1 x 200 drill/kick/drill/swim by 50's @ :20 rest
1 x 200 IM - each 50 is drill/swim by 25's, @ :15 rest
2 x 100 swim negative split free br 3 @ 1:25
No rest between sets. After 3rd set:
8 x 50 @ 1:00 - 25 swim/drill by 25's fly - build the swim to FAST; the drill is PERFECT
1:00 rest
6 sets of:
4 x 50 free swim/choice drill @ 1:10
1 x 75 swim FAST for time fly @ 1:40
Add 1 x 75 to each round; no rest between sets.
400 easy loosen after the 6th set = 6575 scm. Eat well tonight, drink lots of water, and do a stellar job with your HW. Have a great day!