Friday, July 25, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 off-side breathing freestyle, 50 choice drill/swim by 25's
:30 rest
8 x 50 @ 1:05 - 25 swim build to FAST, 25 drill - same stroke
1:00 rest
2 sets of:
3 x 75 swim free br 3 @ 1:10
1 x 125 swim free br 3 @ 1:45
No rest between sets.
1:00 rest after 2nd set.
BROKEN SWIMS:
3 x 50 swim FAST fly @ :05 rest
100 easy loosen
1:00 rest
3 x 25 swim FAST fly @ :05 rest
100 easy loosen
3 x 50 drill/choice @ 1:10
1:00 rest
3 x 50 swim FAST fly @ :10 rest
100 easy loosen
1:00 rest
3 x 25 swim FAST fly @ :10 rest
100 easy loosen
3 x 50 drill/choice @ 1:10
1:00 rest
3 x 50 swim FAST fly @ :20 rest
100 easy loosen
1:00 rest
3 x 25 swim FAST fly @ :20 rest
300 easy loosen = 4500 scm
Do an excellent job on your HW tonight and get excited for the meet next weekend! Also, HAPPY BIRTHDAY - I think it's going to be a great year for you. Sunday, all easy. Have a great day!