Tuesday, July 22, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ 1:05 swim/drill by 25's - 2 free, 2 choice
8 x 75 swim @ 1:10
4- swim free br 3/5/3 by 25's;
4- swim 50 neg split free br 3, 25 swim NO FREE build to FAST finish
2 x 300 swim @ :20 rest
1- free/IM order by 25's (free/fly, then free/back, then free/breast - 2x)
2- swim free, neg split each 150
1:00 rest
3 x BROKEN 100's as follows:
75 swim FAST
:10 rest
25 swim FAST
50 easy loosen @ 2:00
After #3, 200 easy drill/choice by 25's
1:00 rest
3 x BROKEN 100's as follows:
50 swim FAST
:10 rest
25 swim FAST
:05 rest
25 swim FAST
50 easy loosen @ 2:00
After #3, 200 easy drill/choice by 25's
1:00 rest
3 x BROKEN 100's as follows:
4 x 25 swim FAST @ :15 rest/:10 rest/:05 rest for #1,
all @ :10 rest for #2,
then choice for #3
50 easy loosen @ 2:00 after each 100.
Finish up with 250 easy loosen = 4800 scm. Do an excellent job on your HW - make sure you're all caught up after being away last week. Friday Night up at UM - our last LCM workout. Get excited for next week's meet. Have a great day!