Wednesday, June 25, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ 1:45 - 50 fist free br 3, 50 fly kick on side
4 x 100 @ :10 rest - 50 off-side breathing drill (25 ra, left breath, then 25 la, right breath), 50 swim backstroke
2 sets of:
4 x 100 @ 1:50 (@ 1:45 in 2nd set) - 50 swim IM order, 50 kick choice
2 x 125 swim free br 3 - except br 5 on middle 25 - @ 1:45
No rest between sets.
1:00 rest after 2nd set - get HR immediately & OML
2 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 50 kick FAST for time @ 1:15
4 x 75 @ 1:15 - 50 swim, 25 kick
1 x 75 kick FAST for time @ 1:30
1 x 25 easy choice @ :30
4 x 50 kick choice @ :50
1 x 50 easy choice @ 1:00
3 x 50 kick FAST @ 1:15
900 swim free br 3, desc the 300's to what you can (you can pull the 1st 300, br 3/5, 3/7, 3/9 by 50's) - really get your legs going on the last 300!
Warmdown an easy 200 = 7300 scm. Do an outstanding job with your HW tonight and get excited for the meet this weekend. Have a great day!