Thursday, September 11, 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 x 300 @ :20 rest:
50 fist free, 50 swim negative split free br 3, 50 fly kick on side, then last 150's IM order (no free) drill/swim by 25's for each 50
1:00 rest
15 x 200 @ :20 rest - no more than :20 rest:
1- swim 100 free, 50 choice fly or breast - swim/kick by 25's, 50 backstroke;
2- swim IM - 2 x 100 IM's descend 1-2 to something strong;
3- swim negative split freestyle - really giddyup on the 2nd 100
After #15...
1 x 400 pull free br 3/5/7/9 by 50's - buoy only
200 easy loosen = 5400 scm. Do a stellar job on your HW tonight, get ready for tomorrow's workout. Have a great day!