Friday, September 26, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 200 @ :20 rest
odds- drill/swim by 25's breaststroke
evens - swim IM: 2 x 100 IM's, desc 1-2
12 x 75 swim free
3 @ 1:10 - 1 @ 1:00
2 @ 1:10 - 2 @ 1:00
1 @ 1:10 - 3 @ 1:00
1 x 100 swim IM build each 25 to FAST
1:00 rest
How many sets can you go (goal: 6)?
4 x 25 @ :45 - odds are sprint choice; evens are LUNGBUSTER!
1 x 100 kick choice @ 1:45 - make the interval, add 1 x 100 in each round
With fins, finish up with:
9 x 100 swim desc 1-3 @ 2:00 to something juicy!
200 easy loosen = 7200 scm. Do an outstanding job with your HW this weekend and eat well. Have a great day!