Friday, October 17, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
12 x 100 in sets of 6:
1-2: 50 offside breathing drill, 50 breast kick on back @ :15 rest
3-4: 50 fist freestyle drill br 3, 50 drill NO FREE @ :15 rest
5-6: 50 swim/kick by 25's NO FREE, 50 swim negative split free br 3 @ 1:40
1:00 rest after #12
12 x 50 as follows:
1- swim/kick NO FREE @ :50
1 - negative split free @ :45
1 - swim free w/FAST turn @ :40
3000 scm - go ahead and get out & dry off, OR continue warming up - go whatever you need to do in order to be ready for the 1500.
20 minutes rest....NO HOT TUB!
1 x 1500 free FAST for time - anything 17:59 or faster counts, anything 18:00 or slower and we'll have to do it again.
We'll finish with some kicking before you go (the faster your mile is, the less kicking we'll do!)
Make sure you've loosened up before you go. Do an excellent job with your HW this weekend and get excited for the Grand Prix meet next month. Have a great day!