Sunday, September 21, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - 4 x 100 reverse IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
16 x 50 @ 1:00
2- drill/swim by 25's in main race stroke, NO FREE
2- swim/kick by 25's freestyle
6 x 600 as follows:
odds- 100 swim backstroke, 100 swim IM - descend the 100's IM to what you can
evens - 100 swim IM, 100 swim freestyle br 3, descend the 100's freestyle to what you can
200 easy loosen = 5800 scm. Do an excellent job on your HW today and get excited for the week ahead. Have a great day!