Sunday, July 6, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is 50 drill, 50 kick
200 easy choice skulling
1:00 rest
12 x 50 as follows:
2- fist free drill @ 1:05
2- swim/kick choice by 25's @ :55
4 sets of:
2 x 75 swim free br 3 @ 1:15
2 x 125 swim free br 3 @ 1:45
2 x 150 swim free br 3 negative split @ 2:15
2 x 100 swim free br 3 @ 1:15
No rest between sets.
Finish up with 4 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 50 kick @ :55
1 x 50 easy choice @ :55
3 x 50 kick FAST @ 1:10
No rest between sets.
200 easy loosen = 7200 scm. Do an excellent job on your HW today and get excited for the last week of hard work - then we rest! Have a great day!