Monday, October 6, 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
4 sets of:
3 x 50 drill @ 1:00 - one set of fly, back, breast & free
6 x 25 @ :40 - odds are swim dps same stroke as 50's drill; evens are fist free
No rest between sets.
12 x 400 as follows:
1-2 swim negative split free br 3 @ 5:20
3- swim IM - 1st round is build each 100 to strong; 2nd round is neg split each 100; 3rd round is FAST, @ :30 rest
4- drill/kick IM by 50's - kick is easy/FAST by 25's
1:00 rest between sets.
200 easy loosen = 7400 scm. Do an excellent job on your HW tonight and get excited for the meet this weekend. Have a great day!