Thursday, October 30, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/fly kick on side by 25's
200 easy choice skulling
1:00 rest
8 x 175 as follows:
2- 50 fist free br 3, 75 IM drill (1 x 25 of fly, back & breast), 50 breast kick on back, @ :15 rest
2- 50 offside breathing drill, 50 choice kick ez/FAST by 25's, 75 drill/swim/drill by 25's, choice stroke, @ :15 rest
1 x 400 pull free br 3/5/7/9 by 50's - buoy only
1:00 rest
6 x 50 as follows:
2- swim free/NO FREE by 25's @ :50
1- swim negative split free br 3/5 by 25's @ :40
:20 rest after #6, then...
6** sets of:
2 x 50 swim/kick NO FREE @ :50
1** x 50 swim negative split free br 3/5 by 25's @ :40 - **add 1 x 50 @ :40 in each round (in 2nd set, go 2 x 50 neg split @ :40; in 3rd set, go 3 x 50 neg split @ :40, etc... so in 6th set, go 6 x 50 neg split @ :40, all breathing 3/5 by 25's)
1:00 rest after 6th set - 1 x 50 easy loosen
3 x 100 @ 1:40 - 50 swim, 50 kick
3 x 100 kick FAST @ 2:10
3 x 100 @ 1:35 - 50 swim, 50 kick
3 x 100 kick FAST @ 2:20
3 x 100 @ 1:30 - 50 swim, 50 kick
3 x 100 kick FAST @ 2:30
1:00 rest
1 x 200 kick FAST for time
200 easy loosen = 7200 scm. Do an outstanding job with your HW tonight and get excited for the Grand Prix meet - only two weeks away. Have a great day!