Tuesday, October 28, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 - 50 fist free, 25 breast kick on back
:10 rest
1 x 100 - 50 breast pull w/free kick, 25 ra back, 25 la back
:10 rest
1 x 50 - fly pull w/free kick
:10 rest between sets
After 3rd set...
1 x 900 pull free - br 3/5/7 by 50's, except middle 300 w/snorkel, last 300 w/paddles & buoys
1:00 rest
4 sets of:
2 x 150 free swim @ 2:00
1 x 50 swim free @ :35
1 x 150 swim free @ 2:00
1 x 100 swim free @ 1:10
6 x 75 swim IM descend 1-3, 4-6 to something juicy @ 1:30 - get HR after 3 & 6.
No rest between sets.
After 4th set, warmdown with...
6 x 50 drill/kick breast on back by 25's @ :10 rest = 7500 scm. Do an excellent job on your HW and get excited for the Grand Prix meet. Have a great day!