Wednesday, September 24, 2008

DISTANCE - written for scm
Great job yesterday!

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
5 x 250 as follows:
1 x 50 slow ra2 la2 freestyle drill @ 1:00
1 x 50 choice fly drill @ 1:00
1 x 50 fly kick/swim by 25's - continuous kick on both 25's - @ 1:00
1 x 100 swim negative split freestyle @ 1:35 - each set is :05 faster (5th set @ 1:15)
No rest between sets. Get HR immediately after 5th set & OML. Then...
6 x 300 free
odds- pull br 3/5/7-5/7/9 by 50's @ 4:30
evens - swim negative split @ 4:00, don't forget your dolphin kicks off of each turn
1:00 rest
6 sets of:
2 x 50 fly drill - different drill in each set, @ 1:00
1 x 75 swim fly @ 1:30 as follows:
build 1st 25 to moderate/strong; build 2nd 25 to FAST; build 3rd 25 to smoking
3 x 25 swim FAST fly @ :40 - concentrate on continuous kick and good breakouts
200 reverse IM drill/swim by 25's after even sets @ 1:00 rest
After 6th set, finish up with:
13 x 50 swim negative split freestyle br 3/5 by 25's @ :50 (@ :45 if you can)
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight and get excited for tomorrow's kicking. Have a great day!