Tuesday, July 29, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 200 - drill/kick/different drill/swim, by 25's
:20 rest
3 x 50 swim free/NO FREE by 25's @ :55
1 x 150 swim negative split free br 3 - moderately negative split each 50
:20 rest between sets.
After 2nd set, 1:00 rest, then get right into...
1 x 900 as follows:
75 swim IM, 75 swim backstroke, 150 swim free br 3 - 3 times through; you can build the 25's in the IM to a strong finish if you'd like, but the rest is ALL EASY
1:00 rest
Finish up with 2 sets of:
6 x 25 @ :45 - 1/2 FAST, 1/2 drill
1 x 50 drill PERFECT @ 1:00
No rest between sets.
After 2nd set, go 1 x 200 easy loosen = 3700 scm. Do an excellent job on your HW today and get excited for the meet - psych sheets and timeline should be posted today. Have a great day!