Wednesday September 17, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :10 rest - drill/drill/kick fly on side by 25's - at least 6 must be fly
6 sets of:
3 x 50 swim free br 3/5 by 25's @ :45
2 x 50 fly drill @ 1:00
1 x 50 swim negative split fly @ :45
:30 rest - put fins on
With fins:
8 x 25 @ :40 - 3 swim FAST fly, 1 LUNGBUSTER
:30 rest - take off fins
After even sets only:
1 x 300 swim negative split freestyle br 3/5/7 by 50's
Warmdown before you get out. Do an excellent job on your HW tonight & get excited for Friday's workout. Have a great day!