Monday, October 20, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
With fins:
12 x 25 @ :40
1- drill choice fly; 2- swim fly FAST; 3- LUNGBUSTER
8 x 50 @ :55 - 25 breaststroke drill w/free kick, 25 fly kick on side
6 x 75 @ 1:20 - 25 spin backstroke drill, 25 swim backstroke build to FAST, 25 kick choice FAST
1:00 rest - take fins off
3 sets of:
6 x 100 swim @ 1:30 - 3rd 25 is fly on #1, backstroke @ #2, breaststroke @ #3
4 x 150 swim freestyle br 3 @ 2:00
1 x 300 swim freestyle - descend 1-3 to something juicy!
1:00 rest between sets.
Finish up with...
1 x 400 IM kick negative split w/snorkel & board
200 easy loosen = 7450 scm. Do an excellent job with your HW tonight and get excited for the week. Have a great day!