Friday, October 31, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick choice by 25's
200 easy choice skulling
1:00 rest
18 x 75 in sets of 6:
1-3 50 offside breathing free drill, 25 breast kick on back, @ :10 rest
4-6 25 fly kick on side, 50 drill/swim NO FREE @ 1:20
After #18, get right into...
3 sets of:
2** x 50 swim breast/back @ :55
2 x 75 @ 1:10 - 50 swim free/NO FREE by 25's, 25 kick choice on back
2 x 150 swim free @ 2:00 - br 3 (75), 5 (50), 3 (25)
No rest between sets.
**In 2nd set, 50's breast/back @ :50; in 3rd set, @ :45
1:00 rest after 3rd set; then...
2 x 400 swim negative split free br 3 @ 5:20 - good legs on 2nd 200
3 x 300 swim free desc 1-3 @ 4:30 to what you can
2 x 400 swim negative split free br 3 @ 5:20 - really get legs going on 2nd 200
3 x 300 swim free br 3 desc 1-3 something juicy @ 5:00
Get HR at end & OML
200 easy loosen = 7800 scm. Do an excellent job with your HW tonight and enjoy the weekend off. Two weeks from today we'll be at the Grand Prix meet. Have a great day!