Tuesday, August 26, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
2 x 300 @ :20 rest as follows:
1- 75 IM drill (25 of each stroke, no free), 75 IM kick (25 of each stroke, no free)
2- 75 IM drill (25 of each stroke, no free), 75 IM swim (25 of each stroke, no free)
Descend the 75's swim IM 1-2 on the 2nd 300
1:00 rest
2 sets of:
4 x 50 kick @ 1:05
1 x 100 50 swim, 50 kick choice @ 2:00
4 x 50 kick @ 1:00
1 x 100 50 swim, 50 kick choice @ 2:00
4 x 50 kick @ :55
1 x 100 50 swim, 50 kick choice @ 1:00
Descend the 100's swim/kick from 1-3 in both sets.
200 easy loosen = 2600 scm. Do an excellent job with your HW tonight & get excited for the winter! Have a great day!