Thursday, September 4, 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
Last day for 4000....
6 x 50 fist free br 3 @ 1:00 - get water on forearms, roll hips & steady kick
4 x 75 @ :10 rest - 50 off side breathing drill (25 with each arm), then last 25 is breast kick on back
2 x 300 pull free br 3/5/7 by 50's @ :20 rest
1:00 rest
2 sets of:
4 x 75 swim back/free/back by 25's @ 1:15
4 x 75 @ 1:15 - 50 swim free br 3, 25 fly kick on side
1 x 200 IM - choice: swim each 50 neg split, or swim 2 x 100 IM's, desc 1-2
:30 rest between sets.
200 easy loosen = 4200 scm. I hope you enjoyed the 4000 meter workouts, you won't see them again until maybe sometime in December. Tomorrow, some relatively juicy aerobic freestyle in the 5200-5500 range. Do an excellent job with your HW tonight & get excited for tomorrow's workout. Have a great day!