Thursday, October 23, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
With fins:
8 x 75 @ 1:20 - 25 fly kick on side, 50 breast pull w/free kick - don't pull elbows back under your body, fast recovery back to the front of the stroke
8 x 50 @ :55 - 25 breast pull w/dolphin kick, 25 LUNGBUSTER
1:00 rest - take off fins
8 sets of:
1 minute kick FAST free on back at wall
3 x 25 breaststroke - 1&3 are swim FAST, #2 is drill, @ :40
No rest between sets.
16 x 150 as follows:
2- swim 50 back negative split, 25 breaststroke build to FAST @ 2:30
2- swim negative split freestyle br 3/5 by 75's
No rest between sets.
Finish up with:
18 x 100 kick - 2 negative split, 1 FAST for time, all @ 2:15; all FAST 100's must be under 1:45, or they will not count!
No rest between sets.
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight and get excited for tomorrow's workout. Have a great day!