Monday, October 27, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 200 @ :15 rest
odds - 50 offside breathing free drill, 50 breast kick on back, 100 IM swim;
evens - 50 fist free, 50 fly kick on side, 100 swim breast-back by 50's, neg split each
4 x 300 @ :15 rest pull free br 3/5/7 by 50's - odds with buoy only, evens with paddles & buoy
12 x 100 swim free br 3 - except third 25 is breathing every 5, @ 1:20
24 x 50 as follows:
2- swim/kick by 25's @ :45 - even sets NO FREE on the swim
1- swim negative split free br 3/5 by 25's @ :40
1:00 rest
6 sets of:
3 x 25 - 1 drill @ :40; 2- swim FAST @ :40; 3- LUNGBUSTER @ :20
2 x 50 kick FAST @ 1:00
200 easy loosen = 7250 scm. Do an excellent job with your HW tonight & get excited for the Grand Prix meet. Have a great day!