Tuesday, September 2, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
With fins, 9 sets of:
1 x 75 breaststroke pull w/dolphin kick @ 1:20, desc 1-3's
1 x 25 LUNGBUSTER @ :20
1:00 rest after #9, take off fins
3 sets of:
3 x 100 50 swim, 50 kick desc 1-3 to something juicy @ 1:45
1 x 300 swim negative split freestyle br 3 - descend the 2nd 150 1-3 to what you can, start at about 80% on #1
:30 rest between sets.
200 easy loosen = 4100 scm. Do an outstanding job with your HW tonight and get excited for Friday - that's the day we'll take it up to 5500 scm. Have a great day!