Friday, August 29, 2008

DISTANCE - written for scm

600 swim freestyle with GREAT TURNS
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
2 x 600 as follows:
100 swim free negative split, 100 swim backstroke negative split, 100 swim IM, desc 1-2
:30 rest between each 600. Then,
From the flags, 4 sets of:
4 x skull-kick/drill 50's @ :40/:30
2 x 50 kick FAST @ 1:15
1 x 150 swim negative split freestyle @ 2:30
No rest between sets.
After 4th set, get HR immediately & OML.
Quick loosen, then meet me at the Batting Range! Do an excellent job with your HW this weekend, and get excited for the winter season. Have a great day!