Monday, September 1, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :20 rest - 50 drill, 50 swim choice NO FREE
3 x 50 swim free br 3 @ :55
1 x 200 kick negative split @ 4:15
3 x 50 swim free br 3 @ :50
1 x 200 kick negative split @ 4:15
3 x 50 swim free br 3 @ :45
1 x 200 kick negative split @ 4:15
3 x 50 kick @1:05
1 x 200 swim negative split freestyle @ 3:15
3 x 50 kick @ 1:00
1 x 200 swim negative split freestyle @ 3:15
3 x 50 kick @ :55
1 x 200 swim negative split freestyle @ 3:15
1:00 rest
1 x 200 kick FAST FOR TIME
200 easy loosen = 4000 scm. Do an excellent job with your HW today and get excited for a great winter. Have a great day!