Wednesday, September 3, 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
4 x 75 @ :15 rest - 50 off side breathing freestyle drill, 25 breaststroke kick on back
6 x 50 @ 1:00 - 25 freestyle swim - count strokes, 25 fist free drill - count strokes; how close can you come on the 25 fist drill to your 25 swim free strokes count?
12 x 50 swim negative split freestyle br 3 @ :55 - great turns here
12 x 50 kick negative split free w/board - use the snorkel here - @ :55 OR...@ :10 rest
Finish up with:
3 x 5 minute kicks @ 6:00, desc 1-3 to all out smoking FAST!
4 x 100 swim negative split free br 3/5 by 50's @ 1:30
200 easy loosen before you get out = approximately 4300 scm. Do an outstanding job on your HW and get excited for Friday's workout - 5000 scm! Have a great day!