Tuesday, July 1, 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
800 - 100 swim IM, 100 kick ez/FAST by 25's
600 pull free br 3/5, 3/7, 3/9 by 50's - 2nd 300 faster than the 1st
400 - 200 back, 200 breast - each 200 is drill/swim by 50's
1:00 rest - put fins on
With fins:
8 x 75 @ 1:20 - 50 breast pull w/dolphin kick, 25 breast pull w/free kick
1:00 rest - take fins off
3 sets of:
4 x 75 swim free/breast/back by 25's @ 1:20
3 x 200 swim free br 3, except 3rd 50 is kick FAST @ 3:10
300 swim IM - descend the 75's IM's 1-3 to what you can, then last 75 is kick FAST
1:00 rest between sets.
200 easy loosen after the 3rd set = 7400 scm. Do an outstanding job with your HW tonight and get excited for the taper! Have a great day!