Sunday, September 28, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 fist free br 3, 50 breast kick on back
4 x 100 @ 1:50 - 50 swim freestyle br 3, 50 choice backstroke drill
4 x 100 @ 1:50 - 50 swim backstroke, 50 2 kicks 1 pull breaststroke drill
4 x 100 @ 1:50 - 50 swim breaststroke, 50 fly kick on side
8 x 25 kick fly with board @ :40
1:00 rest
9 x 200 as follows:
1-2: 100 swim free br 3, 50 kick choice FAST with board, 50 swim NO FREE @ 3:10 (3:00 if you can)
3- swim negative split free br 3/5 by 100's @ 2:40
1:00 rest after #9, get HR immediately & OML
Finish with 1 x 800 freestyle pull: 400 with buoy & snorkel, 400 with padlles & buoys br 3/5/7/9 by 50's
200 easy loosen = 5800 scm. Do an excellent job with your HW tonight & get excited for this week. Have a great day!