Sunday, October 26, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
18 x 50 in 2 sets of 9:
1-3 offside breathing freestyle drill @ :10 rest
4-6: 25 fist free br 3, 25 choice drill NO FREE @ 1:00
7-9: swim free/NO FREE by 25's - should be what you drilled on 2nd 25 in previous 3 x 50's, @ :55
After #18, 1:00 rest, then...
2 x 1200 swim as follows, with just :30 rest in between:
#1- 600 swim free w/snorkel, 300 swim IM (75 of each stroke), 300 swim backstroke
:30 rest
#2- 600 swim freestyle - each 200 is neg split, br 3/5 by 100's, 300 swim/kick by 50's choice, 300 swim IM (3 x 100 IM's, desc 1-3 to what you can)
1:00 rest - get HR
Finish up with:
6 x 75 swim back/breast/back by 25's @ 1:20 (1:15 if you can)
3 x 150 swim free/fly by 25's @ 2:20 (2:30 if you need to)
100 easy loosen = 5500 scm. Do an excellent job with your HW tonight and get excited for a good week. Have a great day!