Monday, July 14, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 choice easy skulling
1:00 rest
4 sets of:
6 x 25 @ :40
2 x 150 swim negative split free br 3 @ 2:15
odd sets - fly pull w/free kick; even sets - choice fly drill
After 4th set, continue right into:
12 x 50 @ :55 - 2 swim free br 3 w/moderate negative split; 2 swim fly/free
1:00 rest
1 x 1200 as follows:
400 pull w/paddles & buoy br 3/5/7/9 by 50's, then neg split last 2 x 400's, desc 1-2
1:00 rest
Finish up with 4 sets of:
1 x 50 drill PERFECT @ 1:00
2 x 25 kick FAST @ :45
1 x 50 drill PERFECT @ 1:00
1 x 25 swim build to FAST finish @ :45
1 x 25 LUNGBUSTER! @ :45
No rest between sets.
200 easy loosen = 5800 scm. Do an outstanding job with your HW today and make sure you give your parents the meet information. Have a great day!