Friday, October 3, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 catch-up freestyle drill, 25 breast kick on back
2 x 75 @ :15 rest - 50 offside breathing drill, 25 fly kick on back
2 x 75 @ 1:20 - 50 fist free drill, 25 fly kick on side
6 sets of:
2 x 225 swim free br 3 - except 3rd 50 & last 25 is br 5 - @ 3:00 (3:10 on 1st set if necessary)
3 x 75 swim IM - no free, desc 1-3 @ 1:20
1:00 rest after 3rd set
With fins, 4 sets of:
3 x 50 swim desc 1-3 to all out smoking FAST
4 x 25 swim FAST - faster than 1/2 your best 50; 1st set @ :20 rest, 2nd set @ :15 rest; 3rd set @ :10 rest; 4th set @ :05 rest
100 easy loosen @ 1:00 rest between sets
200 easy loosen = 7250 scm. Do an excellent job on your HW tonight and get ready for the weekend - tomorrow at 10:30 a.m. Have a great day!