Monday, September 15, 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
3 x 1000 @ 1:00 rest as follows:
1- 100 IM drill, 100 kick ez/FAST by 25's;
2- each 200 is 100 swim negative split backstroke, 50 kick FAST, 50 swim fly with continuous kick;
3- odd 200's are swim IM (2 x 100's, desc 1-2), even 200's are swim negative split free br 3/5 by 100's
1:00 rest - get HR
Finish up with:
24 x 50 kick in sets of 4:
3- kick choice FAST w/board & snorkel @ 1:00
3- kick choice FAST on back @ 1:00
200 easy loosen = 5400 scm
Do an outstanding job on your HW tonight & get excited for the rest of the week. Have a great day!