Monday, September 22, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 @ 1:00 - 25 swim dps free br 3 - count strokes, 25 fist free - count strokes, can you be within one stroke of stroke count from first 25?
300 pull negative split free br 3/5/7 by 50's - can use paddles on 2nd set
:30 rest
4 x 75 @ :10 rest -25 fly drill, 25 fly kick on side, 25 breast kick on back
4 x 50 swim fly/free by 25's @ :50 (@ :45 on 2nd set)
No rest between sets.
4 sets of:
6 x 50 kick FAST w/snorkel & board @ 1:00
1 x 250 swim free br 3 - except br 5 w/6 beat kick on 2nd & 4th 50's, @ 3:20
6 x 50 swim/kick by 25's @ :50
1 x 100 kick FAST for time, followed immediately by 50 easy
1:00 rest between sets.
200 easy loosen after 4th set = 7400 scm. Do an excellent job with your HW today and get excited for the week. Have a great day!