Sunday, July 27, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 50 fist free br 3 @ 1:00
1 x 150 swim free/kick breast on back by 25's
:10 rest
3 x 50 choice free drill/choice drill NO FREE by 25's @ 1:10
1 x 150 swim free/NO FREE - should be same stroke on even 25's as you drilled on the 3 x 50's above
1:00 rest between sets.
3 sets of:
2 x 100 swim negative split free br 3 @ 1:30 - use your legs to negative split
1 x 100 swim IM @ 1:50, descend this 100 from set 1 to 3 to something strong - not all out, but strong
With fins:
20 x 25 @ :45 in sets of 4:
1- 1/2 FAST 1/2 easy;
2- 1/2 easy 1/2 FAST;
3- all drill;
4- all FAST!
Some sets free, some sets fly with continuous kick.
200 easy loosen = 4000 scm.
Do an excellent job with your HW today and get excited for the meet next weekend. Tomorrow, more easy swimming and short, fast speedwork with fins. Have a great day!