Friday, July 4, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM- drill/drill/swim/kick by 25's
200 choice easy skulling
1:00 rest
From the flags, 3 sets of:
4 x 50 skull-kick/drill @ :50, then sprint @ :40
2 x 75 swim IM desc 1-2 @1:20
3 x 50 swim neg split free br 3 @ :45
No rest betwen sets.
After 3rd set...
600 pull free br 3/5, 3/7, 3/9 by 50's
1:00 rest
5 sets of:
1 x 150 - 50 FAST free, 100 easy
3 x 50 choice drill @ 1:00
1 x 150 - 100 FAST free, 50 easy
3 x 50 choice drill @ 1:10
1 x 150 FAST free br 3
3 x 50 choice drill @ 1:00
1:00 rest between sets.
200 easy loosen after the 5th set = 8000 scm. Do an excellent job with your HW this weekend and get excited for the TAPER - one week until we rest. Have a great day!