Friday, September 12, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ 1:00 - drill/swim dps by 25's, 2 free, 2 fly; desc stroke count 1-2 on 2nd 25
1:00 rest - put fins on
With fins, 8 sets of:
2 x 25 drill PERFECT @ :40
2 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST in same stroke as you drilled on the 25's
No rest between sets.
After 8th set, take fins off and continue right into...
2 sets of:
9 x 50 - 2 swim/kick by 25's @ :50, 1 swim free @ :40
1 x 450 swim free br 3/5/3 by 50's, desc 150's 1-3 to what you can (can you get under 1:40?)
:30 rest between sets. Get HR immediately & OML after 2nd set.
Finish up with:
8 x 25 sprint all out FAST free for :08 with NO BREATHING, then easy to the end, @ :40
200 pull free br 3/5/7/9 by 50's
8 x 25 sprint all out FAST fly for :08 with NO BREATHING, then easy to the end, @ :40
200 easy loosen = 5600 scm. Do an excellent job on your HW this weekend, and get excited for next Friday - 9 x 800 desc 1-3's. Have a great day!