Tuesday, September 16, 2008

DISTANCE - written for scm

600 swim freestyle - concentrate on having GREAT turns, long breakouts
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
Real good job yesterday on the kicking set with the snorkel. We'll continue to do that a couple of times each week. More aggressive interval work today...
1 x 800 - each 200 is 50 offside breathing freestyle drill, 50 swim freestyle br 3/5 by 25's, then 100 IM swim
1:00 rest
4 sets of:
3 x 75 swim freestyle br 3 @ 1:10 - big 6 beat kick on 2nd 25
1 x 75 swim freestyle br 3 @ 1:00
3 x 50 swim negative split freestyle br 3 @ :45
1 x 150 swim negative split freestyle br 3 @ 2:00 - good turns
1:00 rest after 1st & 3rd sets - get HR both times
Finish up with...
5 sets of:
3 x 25 @ :40 - sprint for :08 with NO BREATHING, then easy to the end
1 x 25 LUNGBUSTER
:10 rest, put snorkel on, then immediately get right into:
1 x 100 kick w/board & snorkel
1:00 rest between sets.
200 easy loosen after 5th set = 5600 scm. Do an excellent job with your HW today and get excited for Friday's workout! Have a great day!