Thursday, October 2, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :15 rest - 50 breast kick on back, 50 drill back/breast by 25's
4* sets of:
3 x 50 swim/kick freestyle by 25's @ :55
3 x 50 swim free/IM order by 25's @ :55 (free/fly on #1, then free/back, etc...)
1st 2 sets @ :55; 3rd set all 50's @ :50; 4th set, all 50's @ :45
After 4th set, get right into...
1 x 1200 pull free as follows:
300 br 3/5/7 by 50's, 300 w/snorkel - 1st 600 with buoys only; 2nd 600 is with paddles & buoys
1:00 rest
With board & snorkel on kicking:
8 x 50 kick @ 1:05
400 swim negative split free br 3 - get time
1:00 rest
8 x 50 kick @ 1:00
400 swim negative split free br 3 - faster than #1
1:00 rest
8 x 50 kick @ :55
400 swim negative split free br 3 - fastest of the day
1:00 rest
8 x 50 swim free/backstroke by 25's @ :50
200 easy loosen = 7200 scm. Do a stellar job on your HW tonight and get excited for the meet next weekend. Remember, Saturday Morning here at 10:30 a.m. Have a great day!