Wednesday, June 4, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 choice easy skulling
1:00 rest
16 x 50
1-4 choice free drill @ 1:00
5-8 swim free/no free by 25's @ :50
After #16, continue right into:
1 x 450 as follows:
50 choice drill or kick, then 25 build to all out FAST swim
1:00 rest
3 sets of:
3 x 300 swim free br 3 @ 4:00
3 x 250 swim free desc 1-3 to all out smoking FAST @ 4:00
1:00 rest between sets.
200 easy loosen = 7600 scm. Do an excellent job with your HW today and get excited for the rest of the week. Have a great day!