Thursday, September 18, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
6 x 300 @ :20 rest as follows:
1- 50 fist free br 3, 50 swim free br 3, 50 swim negative split backstroke
2- 100 swim IM, 50 kick breast on back or fly on side
3- swim negative split freestyle - #6 should be faster than #3
1:00 rest after #6 - get HR immediately & OML
4 sets of:
6 x 50 swim/kick by 25's @ :50
1 x 75 kick on 1:20 - you'll have to hustle here!
4 x 50 swim/kick by 25's @ :45
2 x 50 kick FAST @ 1:20
1:00 rest between sets.
Warmdown an easy 200 = 5900 scm. Do an excellent job with your HW tonight and eat your Wheaties tomorrow - our first 7000 meter workout. Have a great day!