Tuesday, October 14, 2008

DISTANCE - written for scm
Great job this weekend! Each race looked strong, was split well, and now you have an additional Grand Prix cut - keep up the good work.


600 swim relaxed freestyle with great turns
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 150 - 50 fist free br 3, 25 breast kick on back, @ :15 rest
4 x 100 - 50 2 kick s 1 pull breaststroke, 50 fly kick on side, @ :15 rest
4 x 50 swim IM order by 25's @ :50 (fly/back, back/breast, etc...)
1:00 rest
8 x 50 @ :55 - 2 swim back/breast by 25's, 2 kick choice @ :55
6 x 100 swim negative split freestyle br 3/5 by 50's @ 1:20
9 x50 @ :50 - 2 swim free/NO FREE by 25's, 1 kick choice
8 x 100 @ 1:30 - 1 swim neg split free br 3/5; 1 swim IM
1 x 400 pull free br 3/5/7/9 by 50's - no paddles
:30 rest
6 x 150 swim free br 3/5/3 by 50's @ 2:00
9 x 100@ 1:40 - 2 swim/kick by 50's, 1 swim free/back/free/breast by 25's
16 x 50 @ :50 as follows:
1- swim neg split free br 3/5 by 25's
1- swim/kick choice by 25's
1- kick choice
1- swim back/breast by 25's
200 easy loosen = 7450 scm. Do an excellent job on your HW today, eat well and get ready for a short, intense week. Have a great day!