Monday, September 29, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
14 x 75 as follows, all @ 1:20
5-9-11-13 are 50 choice backstroke drill, 25 fly pull w/free kick;
all others are 25 fist free drill br 3, 25 touch hands behind the back fly drill, 25 FAST fly kick on side
1:00 rest after #14
5 sets of:
2 x 250 swim free br 3 @ 3:15
3 x 50 kick choice @ :50
1 x 150 swim IM, NO FREE, desc 1-3 to FAST, #4 is drill; #5 is FAST again
1:00 rest
3 x 300 swim free br 3 @ 5:00 - descend 1-3 to something juicy!
200 easy loosen = 7350 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!