Wednesday, July 30, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 200 - 50 offside breathing drill, 50 choice drill NO FREE
:20 rest
4 x 50 @ 1:00 - choice free drill, swim NO FREE by 25's
1 x 200 - 100 drill IM, 100 drill/kick breaststroke by 25's
:20 rest
4 x 50 swim @ 1:00 - free/breaststroke by 25's, squeeze feet together on the breast kick
1 x 400 swim - 75 free br 3 - nice & relaxed, 25 choice breaststroke or backstroke - good technique here!
1:00 rest
9 x 50 swim free br 3 @ :55
6 x 75 "slide IM" - #1- 25 fly swim, 25 back swim, 25 breast kick; #2- swim fly/kick back/swim breast; #3- kick fly on side, swim back, swim breast - repeat for #'s 4-6, @ :15 rest
1 x 100 swim IM - PERFECT technique, NOT FAST
200 easy loosen = 3600 scm. Get excited for the meet and do a spectacular job on your HW tonight. Have a great day!