Sunday, August 31, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 eascy choice skulling
1:00 rest
9 x 50 as follows:
2- fist freestyle drill @ 1:00, keep fingers OVER thumbs, get water on forearms
1- kick/drill by 25's NO FREE @ 1:00
9 x 50 as follows:
2- 2 fly/2 breast drill @ 1:00
1- swim back/breast by 25's @ 1:00
12 x 150 as follows:
1-3: swim negative split free br 3 @ 2:30 - good turns, giddyup with your legs on the 2nd 75
4-6: 75 kick breast on back/choice breast drill/swim breast by 25's, then 75 swim IM by 25's (NO FREE) @ :15 rest
7-9: swim negative split free br 3 @ 2:30 - good turns, giddyup with your legs on the 2nd 75
10-12: swim 75 IM (by 25's, NO FREESTYLE), 75 backstroke, desc 1-3 to what you can @ :15 rest
200 easy loosen = 4000scm.
Do an excellent job with your HW this weekend. More kick/swims this week. Have a great day!