Sunday, September 14, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free br 3 @ 1:00 - get water on forearms
1 x 400 swim negative split free br 3
:30 rest
4 x 75 choice fly drill/swim/drill by 25's @ 1:20 - continuous kick throughout
1 x 400 swim - 100 negative split free br 3, 100 fly swim/kick by 50's
:30 rest
6 x 50 @ 1:00 back drill/breast drill by 25's
1 x 400 - 100 swim negative split freestyle, 100 swim back/breast by 50's, negative split each 50
4 x 50 @ :10 rest - offside breathing freestyle drill
1 x 400 swim negative split freestyle - should be faster than 1st 400 at the beginning of the set
:30 rest
1 x 600 swim backstroke - negative split each 150, keep head back, hips up & have really good turns
1:00 rest
Finish up with...
20 x 50 @ :50 as follows:
2- swim negative split free br 3 - good turns here!
2- swim back/breast by 25's - head back on back, squeeze feet together on the breaststroke
200 easy loosen = 5600 scm. Do an excellent job on your HW today - be ready for the week ahead, and get excited for next Friday's workout. Have a great day!