Wednesday, August 27, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
32 x 50 as follows:
1-3: swim negative split freestyle br 3 with GREAT turns @ :55
4 - kick choice @ :55
5-7: swim IM order by 25's @ :55
8- kick choice @ :50
No rest between sets of 8.
Get HR immediately after #32, then again OML.
Finish up with...
1 x 1200 - 200 pull free br 3/5/7/9 by 50's, then 100 IM swim, descend the 100's IM 1-4 to what you can.
200 easy loosen = 4000 scm.
Do an excellent job on your HW today and get excited for the winter. Have a great day!