Monday, September 8, 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
4 x 50 fist free drill br 3 @ 1:00 - get water on forearms
4 x 50 @ :10 rest off-side free drill
4 x 50 @ 1:00 - 2 kicks 1 pull breaststroke
8 x 75 @ 1:10 - 2 swim free/breast/free by 25's; 2- swim breast/free/breast by 25's - you'll have to hustle on the even sets of 2!
:30 rest - get ready....
1 x 1200 - 150 free br 3, 150 free br 5, 150 free br 3, 150 free br 7 - 2 times through, descend the 150's br 5 & 7 to something strong
1:00 rest - get HR immeidately & OML.
16 x 75 as follows:
1-2: 50 swim choice NO FREE, 25 kick @ 1:10;
3-4 all kick @ 1:20 - good legs to make these!
400 pull free br 3/5/7/9 by 50's after #16
200 easy loosen = 5400 scm.
Do an outstanding job on your HW today and get ready for some BIG kicking this week. Have a great day!