Thursday, August 28, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
6 sets of:
6 x 25 @ :50
1- fly pull w/free kick;
2- swim fly w/continuous kick;
3- LUNGBUSTER
1 x 50 kick FAST - add up times for 300 total
:30 rest between sets.
After 6th set, get HR immediately & OML; then...
800 - 200 pull free br 3/5/7/9 by 50's, 200 swim backstroke - hands at 11 & 1 on the entry
1:00 rest
3 x 100 kick FAST @ 2:30 - add up times for 300 total - can you be within :06 of 50's add-up? Within :09?
Work on turns from the middle of the pool; then...
200 easy loosen = approximately 3800 scm. Do an excellent job with your HW today and get excited for tomorrow's workout - batting cage when we're done. Have a great day!