Tuesday, October 21, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
12 x 125 as follows:
1-4: 50 fist free br 3, 75 drill/different drill/swim by 25's @ :15 rest
5-6: swim free br 3 - except middle 25 is same stroke you drilled above, @ 2:00
7-8: 50 offside breathing freestyle drill, 75 drill/kick/drill by 25's NO FREE @ :15 rest
9-12: swim free/NO FREE/free/NO FREE/free by 25's - even 25's should be same stroke you drilled above, @ 2:00
1:00 rest
6 sets of*:
3 x 50 swim/kick by 25's
1 x 150 kick negative split @ 3:00
1 x 75 kick FAST for time - get time & HR
1:00 rest between sets.
* - odd sets, 50's are swim/kick free @ :45, 150 kick is IM (2 x 75's kick), 75 FFT is free w/snorkel board;
even sets, 50's are swim/kick NO FREE @ :50, 150 is kick free w/snorkel & board, 75 FFT is IM on back
After 6th set, get right into...
1 x 1200 pull free - 400 with paddles br 3/5/7/9 by 50's, 400 w/snorkel - NO PADDLES, 400 w/snorkel & paddles
1:00 rest, then...
8 sets of:
1:00 kick on back at wall FAST free
3 x 25 swim FAST breaststroke @ :40 - middle 25 is drill
No rest between sets.
Finish up with:
11 x 50 swim @ :50 - #4 & 8 are swim negative split free br 3/5, all others are swim breast/back by 25's
200 easy loosen = 7500 scm. Do an outstanding job with your HW tonight and get excited for the Grand Prix Meet. Have a great day!