Wednesday, September 10, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
12 x 50-
2- swim/kick by 25's;
2- all kick
1st set @ :55; 2nd set @ :50; 3rd set @ :45!
400 pull br 3/5/7/9 by 50's after each round of 12 x 50's - use paddles on 3rd 400.
With fins, finish up with:
24 x 25 - all FLY - as follows:
1- swim FAST @ :40
2- drill PERFECT @ :40
3- swim FAST @ :40
4- LUNGBUSTER @ :20
Easy 200 loosen after the 25's = 5000 scm. Do an excellent job with your HW today and get excited for the end of the week. Have a great day!