Tuesday, September 23, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling w/snorkel
1:00 rest
4 x 75 @ :10 rest, 50 off-side breathing drill, 25 choice drill NO FREE
4 x 75 @ 1:20 - 25 fist free br 3, 25 ra2 la2 free, 25 swim - same stroke as you drilled above
4 sets of (150's get :05 faster in each set - last set @ 2:00):
3 x 50 kick choice @ :55
4 x 150 swim negative split freestyle br 3 @ 2:15
No rest between sets.
Finish up with 6 sets of:
3 x 75 swim free br 3/5/3 by 25's @ 1:00
2 x 75 swim IM (no free), desc 1-2 to what you can @ 1:20
1 x 25 LUNGBUSTER @ :40
No rest between sets.
200 easy loosen after 6th set = 7400 scm. Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!