Friday, October 10, 2008

DISTANCE - written for scm

600 swim freestyle - great turns & breakouts
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
18 x 50 in sets of 6:
1-6
2- catch-up freestyle @ 1:00
1- swim negative split free br 3 @ :50
7-12:
2- fist free br 3 @ 1:00
1- swim negative split free br 3 @ :50
13-18:
3- offside breathing drill @ :10 rest
3- swim negative split freestyle br 3 @ :50
1:00 rest
2 sets of:
4 x 75 @ :10 rest - 50 choice fly drill, 25 breast kick on back
4 x 50 swim free br 3/5 by 25's @ :50
1 x 300 pull free br 3/5/7 by 50's
1:00 rest between sets
With fins, finish up with:
20 x 25 @ :45 in sets of 4-
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST.
200 easy loosen = 4400 scm. Do an excellent job with your HW tonight and get excited for the meet this weekend. Noon tomorrow up at UM. Have a great day!