Saturday, October 4, 2008

DISTANCE - written for scm

600 swim freestyle with great breakouts
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 300 as follows:
200 - 50 choice freestyle drill, 50 1/2 ra 1/2 la backstroke drill, 50 choice freestyle drill, 50 2 kicks 1 pull breaststroke drill
:10 rest
100 swim breaststroke/backstroke by 25's
:10 rest between sets
After 4th 300, :10 rest, then...
8 x 50 swim @ :50
odds- free br 3, evens - alternate breast, then back, by 50's, @ :50
1:00 rest
24 x 100 as follows:
2 x 100 swim negative split free br 3/5 by 50's @ 1:35
1 x 100 swim free br 3 @ 1:25
2 x 100 swim negative split free br 3/5 by 50's @ 1:35
1 x 100 swim free-back-breast-free by 25's @ 1:25
No rest between sets.
With fins:
12 x 150 swim freestyle @ 2:40, descend 1-3 to all out smoking FAST
After #12, take off fins & go 200 easy loosen = 7200 scm. Do an outstanding job with your HR this weekend and get excited for the meet next weekend. Have a great day!