Tuesday, September 9, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
From the flags, 4 sets of:
4 x skull-kick/drill 50's as follows-
1 x 30 - BIG kick at flags for :05, then swim in, do turn & drill back to the FAR end, @ :50
1 x 20 - sprint back to flags faster than race pace - same stroke as you drilled, @ :40
After #4, move back to the wall, then...
2 x 50 kick FAST for time with board @ 1:15 - get time
No rest between sets.
After 4th set, 1:00 rest, then...
1 x 200 kick FAST for time - get time & HR when you finish
1:00 rest
Finish up with:
6 x 400 swim @ :20 rest as follows:
odds- swim IM, 4 x 100 IM, descend the 100's 1-4 to what you can
evens- swim negative split freestyle, desc the 400's 1-3 to something juicy!
Get HR immediately after last 400 & again OML.
200 easy loosen = 5200 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!