Wednesday, July 23, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 1200 swim as follows, all smooth & easy-moderate:
300 IM (3 x 100 IM's); 3oo free, 300 backstroke, 300 free
1:00 rest
6 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 75 kick FAST @ 2:00
1 x 25 LUNGBUSTER @ :30
50 easy choice
1:00 rest between sets. After 3rd & 6th sets, get right into..>
200 kick negative split - 2nd 100 should be JUICY
After last 200, go an easy 200 loosen = 4800 scm. Do an outstanding job with your HW tonight and get excited for the meet next weekend. Have a great day!