Sunday, September 7, 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
2 sets of:
600 swim IM - 50 fly, 50 back, 50 breast - 4 times through, desc the 150's 1-2, 3-4
:20 rest
400 pull free br 3/5/7/9 by 50's - buoy only, roll hips, finish stroke
:20 rest
6 x 100 swim free br 3 - 2 negative split @ 1:40, 1 @ 1:25, great turns here!
Get HR immediately & OML, then start 2nd set.
After 2nd set, finish up with:
6 x 100 kick @ :15 rest
odds- kick IM order (25 fly kick, 25 back kick, 25 breast kick, 25 free kick);
evens - kick freestyle ez/FAST by 50's
200 easy loosen before you get out = 5200 scm. Do an outstanding job with your HW tonight - be sure you're ready for the week ahead. Have a great day!