Tuesday, October 7, 2008

DISTANCE - written for scm

600 swim freestyle - long stroke, good turns
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice drill freestyle @ 1:00
4 x 75 @ 1:20 - 25 fist free, 50 drill/swim NO FREE
6 x 50 swim neg split free br 3 @ :50
6 x 50 swim free/NO FREE by 25's @ :50
2 x 600 pull free @ :20 rest - odd, buoys br 3/5/7/9 by 50's, even with paddles, buoy & snorkel, desc 1-2
1:00 rest
35 x 100 as follows:
3 x 100 swim/kick @ 1:40
1 x 100 kick FAST @ 2:30
3 x 50 kick @ :50
1 x 100 swim/kick by 50's FAST
50 easy loosen
1:00 rest between sets.
200 easy loosen after #35 = 7200 scm. Do a stellar job on your HW tonight & get excited for your day off on Thursday. Have a great day!