Monday, July 28, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ 1:00
2- swim/drill by 25's, 1- swim/kick by 25's
You can change strokes after sets of 3 x 50's
1 x 600 pull free br 3/5/7 by 50's - 300 with paddles, 300 w/out
1:00 rest
12 x 25 kick @ :50 - 1 easy, 1 moderate, 1 easy, 1 FAST
6 x 75 swim free br 3 @ 1:10 - all easy with a great stroke
1:00
With fins, finish up with:
20 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 3850 scm. Do an outstanding job with your HW tonight and get excited for the meet this weekend. Have a great day!