Friday, September 19, 2008

DISTANCE - written for scm

First 7000+ workout; slightly different than we spoke about yesterday....

600 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 1200 pull free br 3/5/7/9 by 50's - with paddles for 2nd 600
1:00 rest
24 x 100 as follows:
3- swim negative split freestyle br 3 @ 1:25
1- swim freestyle br 3 @ 1:15
1:00 rest
3 x 800 swim freestyle br 3, desc 1-3 to something juicy!
Get HR immediately after finishing #4, & OML.
Warmdown a little before you get out. Eat well this weekend, drink lots of water and get excited for the winter season. Have a great day!