Thursday, July 10, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
9 x 100 @ :10 rest
1-3: 50 catch-up free, 50 choice
4-6: 25 breast pull w/dolphin kick, 25 breast pull w/free kick, 50 2 kicks 1 pull breast
7-9: 50 1/2 ra 1/2 la backstroke drill, 50 swim breaststroke
3 x 300 @ :20 rest - 75 swim backstroke - middle 25 is build to FAST, 50 swim negative split breaststroke, 25 kick FAST on back
1:00 rest
1 x 1200 swim - 300 IM drill (75 of each stroke, drill/drill/swim by 25's), then 300 swim IM - 3 x 100 IM's, desc 1-3 to what you can
1:00 rest
24 x 25 swim @ :40 - :08 swim FAST w/NO BREATHING, then easy to the end
1:00 rest
With fins, 4 sets of:
3 x 50 kick @ :50
2 x 25 LUNGBUSTER @ :40
1 x 200 kick fly WITH CONTINUOUS KICK
:30 rest between sets; 2nd set, 50's @ :45; 3rd set, 50's @ :40; 4th set, 50's @ :35!
Finish up with:
12 x 75 swim free br 3 - 3 @ 1:10, 1 @ 1:00; 2 @ 1:10, 2 @ 1:00; 1 @ 1:10, 3 @ 1:00
200 easy loosen = 7500 scm
Do a stellar job on your HW tonight & get excited for the TAPER - one last day before we rest! Have a great day!