Thursday, September 25, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 25 fist free drill, 25 choice backstroke drill - steady, firm kick, 25 breast kick on back
1 x 1200 swim - 100 freestyle br 3/5 by 50's, 50 swim back, 50 swim breast - negative split the 50's backstroke & breaststroke
:30 rest
8 sets of:
At wall, kick FAST on back for 1:00
1 x 25 swim breaststroke FAST @ :40
1 x 25 LUNGBUSTER @ :40
After 8th set, 1:00 rest, then...
1 x 400 swim negative split freestyle br 3 @ 6:00 - get time
4 x 100 swim free br 3 @ 1:25
1 x 400 swim negative split freestyle br 3 @ 6:00 - faster than #1
4 x 100 swim free br 3 @ 1:20
1 x 400 swim negative split freestyle br 3 @ 6:00 - faster than #2
4 x 100 swim free br 3 @ 1:15
1 x 400 swim negative split freestyle br 3 - fastest of the day
Get HR immediately and OML
1:00 rest
Finish up with...
9 x 100 @ 1:40 - 50 swim IM order by 25's, 50 kick
200 easy loosen = 7150 scm. Do an excellent job with your HW tonight and get ready for tomorrow's workout - BIG kicking. Have a great day!