Friday, October 24, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
1 x 300- 50 fist free, 25 choice backstroke drill
:15 rest
1 x 300 - 50 drill/swim backstroke by 25's, 25 swim freestyle
:15 rest
16 x 150 as follows:
2- 50 swim neg split backstroke, 25 swim breaststroke build to FAST finish, @ 2:30
2- swim freestyle br 3/5 by 75's @ 2:00
1 x 800 pull free w/snorkel - paddles if you'd like, but only for the 2nd 400
1:00 rest
21 x 100 as follows:
1-3 @ 1:15
4-6 @ 1:25 negative split
7-9 @ 1:15
10-12 @ 1:25 negative split
13-15 @ 1:15
16-18 @ 1:20
19-21 @ 1:15
200 easy loosen = 7300 scm. Do an excellent job on your HW this weekend and get excited for the Grand Prix meet next month. Have a great day!