Wednesday, October 15, 2008

DISTANCE - written for scm

Big day today, let's get right to it....

600 swim freestyle - good turns & breakouts
400 reverse IM - each 100 is drill/drill/swim/kick breast on back by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist drill free br 3 @ 1:00
6 x 75 drill/drill/fly kick on side by 25's - NO FREE @ :10 rest
4 x 50 swim free/NO free by 25's - should be same stroke you drilled on 75's, @ :50
1:00 rest
5 sets of:
2 x 1/2 pool sprints @ :30
1 x 50 kick @ :50 - add 1 x 50 kick in each round, up to three, then back down to 1
No rest between sets.
After 5th set, get right into...
3 x 400 swim negative split freestyle br 3 @ 5:20 - br 5 on 5th 50 of each 400
1:00 rest after #3 - get HR immediately & OML
With snorkel & board, 6 sets of:
2 x 25 breaststroke drill @ :40
3 x 25 kick FAST w/snorkel & board @ :30
1 x 50 swim FAST breaststroke @ 1:00
No rest between sets.
After 6th set, get right into...
3 x 400 swim negative split freestyle br 3 @ 5:20 - br 5 on 5th 50 of each 400
1:00 rest after #3 - get HR immediately & OML
6 sets of:
1 x 75 swim/kick/swim by 25's @ 1:10
1 x 75 kick/swim/kick by 25's @ 1:10
:20 rest
1 x 75 kick FAST @ 1:10
No rest between sets.
200 easy loosen after 6th set = 7625 scm. Warmdown well before you get out - really loosen up your legs. Do an excellent job with your HW tonight & get excited for the mile on Friday. Have a great day!