Thursday, October 16, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick breast on back
200 easy choice skulling
1:00 rest
4 x 100 @ :15 rest - 50 fist free br 3, 50 choice easy kick, loosen up your legs
4 x 100 @ :15 rest - 25 breast pull w/free kick, 25 fly kick on side, 50 drill/swim choice NO FREE
1:00 rest
4 x 50 swim/kick by 25's @ :55
4 x 75 swim free br 3/5/3 by 25's @ 1:00
4 x 50 swim/kick by 25's @ :50
4 x 75 swim free br 3/5/3 by 25's @ 1:00
4 x 50 swim/kick by 25's @ :45
4 x 75 swim free br 3/5/3 by 25's @ 1:00
1 x 400 pull free w/buoy only br 3/5/7/9 by 50's
1:00 rest
4 x 50 swim/kick by 25's @ :55 - NO FREE
4 x 75 swim free @ 1:05
4 x 50 swim/kick @ :55 - NO FREE
4 x 75 swim free @ 1:00
4 x 50 swim/kick @ :55 - NO FREE
4 x 75 swim free @ :55
1 x 400 pull free w/paddles, buoys & snorkel
1:00 rest
With fins, 12 x 100 as follows:
2 x 25 drill PERFECT @ :40
1 x 25 swim all out smoking FAST
:10 rest
1 x 25 LUNGBUSTER!
1:00 rest between sets.
200 easy loosen after 12th set = 7200 scm. Do an excellent job with your HW tonight, drink plenty of water today and get excited for the 1500 tomorrow. Have a great day!