Friday, September 5, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 2 kicks 1 pull breaststroke, 25 fly kick on side
4 x 125 @ :10 rest - 50 2 fly/2 breast drill, 25 kick breast w/board, 50 swim negative split backstroke
6 x 75 swim IM (no free) desc 1-3, 4-6 to what you can, @ 1:20
1:00 rest
6 x 50 swim free br 3 @ :55
1 x 600 swim negative split free br 3 - get time
1:00 rest
6 x 50 swim free br 3 @ :50
1 x 600 swim negative split free br 3 - descend from #1
1:00 rest
6 x 50 swim free br 3 @ :45
1 x 600 swim negative split free br 3 - should be fastest of the day, really use your legs!
200 easy loosen = 5350 scm. Make sure you feel loose before you get out. Do an excellent job with your HW this weekend and enjoy your day off tomorrow. Sunday we'll pick it up with more kicking. Have a great day!