Tuesday, July 8, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
600 - odd 100's are drill/swim by 25's - IM order: 1st 100 is fly, 3rd 100 is back, 5th 100 is breast; even 100's are swim IM desc 1-3 to what you can
:30 rest
600 - 50 swim back, 50 swim breast - desc the 100's 1-3, 4-6
:30 rest
600 swim freestyle - 75 br 3, 50 br 5, 25 catch-up drill w/overkick (4x)
1:00 rest
4 sets of:
4 x {1 minute kick on back FAST at the wall
{1 x 25 kick FAST breaststroke @ :45
1 x 75 kick FAST IM order by 25's @ 1:30
1 x 50 kick FAST freestyle @ 1:00
1 x 125 swim freestyle br 3 - except middle 25 is br 5 - @ 1:45
1:00 rest after 1st & 3rd sets.
After 4th set, continue right into...
2 sets of:
6 x 50 swim - 2 free/back by 25's @ :50, 1 swim free br 3 @ :40
1 x 400 swim free br 3 - negative split each 200 - @ 6:00
6 x 50 swim - 2 back/breast by 25's @ :50, 1 free br 3 @ :40
No rest between sets. After 2nd set...
1:00 rest
200 kick FAST for time
1:00 rest
Finish up with...
24 x 25 @ :40 - sprint all out FAST - NO BREATHING for :08, then ez - switch strokes after sets of 6
200 easy loosen = 7400 scm. Do an excellent job with your HW tonight & get excited for the TAPER! Tomorrow, LCM @ UM. Have a great day!