Wednesday, July 2, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
4 sets of:
3 x 75 drill/swim/drill by 25's @ 1:20
3 x 25 swim dps, desc stroke count 1-3 by 25's @ :40
1 x 150 swim negative split freeestyle br 3 - desc the 2nd 75 1-4 to what you can
:30 rest between sets.
8 sets of:
3 x 25 swim FAST fly @ :40
100 easy loosen @ 1:00 rest
2 x 50 swim FAST fly @ 1:15
100 easy loosen @ 1:00 rest
1 x 75 swim FAST fly
100 easy loosen @ 1:00 rest
200 easy loosen after the 8th set = 7600 scm. Do an excellent job on your HW tonight and get excited for the taper. Have a great day!