Monday, July 7, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 100 @ 1:50 - 50 choice drill, 50 kick ez/FAST by 25's - change strokes by set
1 x 300 swim - negative split each 100, desc the 300 by set, so #3 is pretty juicy - @ 4:45
No rest between sets.
3 sets of:
7 x 50 swim FAST @ :05 rest - we'll add these up, don't be afraid to empty the tank here!
200 easy loosen @ 4:00
4 x 50 @ 1:10 - 25 choice drill, 25 swim dps, desc stroke count
1:00 rest between sets. After 3rd set, continue into...
400 pull br 3/5, 3/7 by 50's
1:00 rest
3 x 300 swim freestyle descend 1-3 to something smoking FAST @ 5:00
200 easy loosen = 7050 scm. Do an excellent job on your HW tonight and get excited to start the taper. Have a great day!