Thursday, July 3, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
1 x 300 swim free, 75 br 3, 50 br 5, 25 fly kick on side
:30 rest
4 x 50 drill @ :10 rest - off-side breathing free drill
1 x 600 swim negative split free (each 300) br 3
:30 rest
4 x 50 choice backstroke drill @ 1:00 - head back, don't overreach on the entry
1 x 900 swim - 150 free br 3/5/3 by 50's, then 150 backstroke, desc the 50's 1-3
:30 rest
6 x 50 breaststroke drill @ 1:10 - 25 breast pull w/free kick, 25 choice
1 x 1200 swim - 200 negative split free br 3, 100 swim IM, desc 1-4
get HR immediately & OML
1:00 rest
With fins:
24 x 75 as follows:
1-3: @ 1:00 - you'll have to hustle here!
4-6: desc 1-3 to all out FAST @ 1:30
200 easy loosen = 7100 scm. Do a stellar job on your HW today and get pumped up for the taper. Have a great day!