Sunday, October 19, 2008

DISTANCE - written for scm

600 swim freestyle - good turns & breakouts
400 reverse IM - each 100 is drill/kick breast on back/drill/fly kick on side
200 easy choice skulling
1:00 rest
DON'T FORGET YOUR SNORKEL TOMORROW!
18 x 150 as follows:
1- 50 fist free, 25 choice drill NO FREE @ :10 rest
2&3- 100 IM drill, 50 choice kick on back or side @ :10 rest
4-6: swim 25 IM order, 25 free @ :15 rest (25 fly, 25 free, 25 back, 25 free, etc...)
7-9: pull free br 3/5/7 by 50's @ 2:15 - you can use paddles on the 2nd set (#'s 16-18)
1:00 rest after #18 - get HR immediately & OML
2 sets of:
4 x 50 @ :55 - 2 swim free br 3, 2 swim free/back by 25's (@ :50 in 2nd set)
4 x 50 @ :50 - as above, 2 free br 3, 2 swim free/back by 25's (@:45 in 2nd set)
4 x 50 @ :45 - as above - @ :40 in 2nd set
No rest between sets.
Warmdown an easy 200 after the 2nd set = 5300 scm. Do an excellent job with your HW tonight & get ready for a good week. DON'T FORGET YOUR SNORKEL TOMORROW! Have a great day!