Wednesday, October 1, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick
200 easy choice skulling
1:00 rest
With fins, 4 sets of:
3 x 75 breaststroke pull w/dolphin kick @ 1:20 - descend 1-3
2 x 50 dolphin kick FAST @ :40
1 x 25 LUNGBUSTER @ :20
No rest between sets. Take fins off after last round.
4 sets of:
3 x 150 swim freestyle br 3/5/3 by 50's @ 2:00
1 x 300 swim IM - 75 of each stroke, descend 1-4
1:00 rest between sets. Get time & HR after each IM.
With fins, finish up with 6 sets of:
6 x 25 - 2 swim FAST fly @ :40, 1 LUNGBUSTER @ :20
1 x 50 swim/kick FAST fly @ 1:00
2 x 50 drill choice fly @ 1:00
200 easy loosen = 7400 scm. Do an excellent job with your HW tonight and remember, we have workout on both Saturday and Sunday this weekend. Have a great day!