Wednesday, October 22, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick chocie by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 25 fist free br 3, 25 choice drill NO FREE
3 x 100 swim free br 3 @ 1:30 - negative split #3
4 x 50 @ 1:00 choice fly drill - concentrate on continuous kick
3 x 100 @ 1:25 swim free br 3 - negative split #'s 1&3
4 x 75 @ 1:20 swim ps/drill/swim build to FAST fly, by 25's
3 x 100 swim negative split free br 3/5 by 50's @ 1:20
1:00 rest - get HR immediately & OML
6 sets of:
1 x 75 @ 1:30 - breast kick on back/drill/different drill fly
1 x 75 fly kick on side/drill/drill fly by 25's
4 x 50 swim fly @ 1:15 - 33.3 or faster
300 pull after the even sets, br 3/5/7 by 50, NO PADDLES
:30 rest between sets.
Finish up with...
4 x 75 swim free br 3 @ 1:10
4 x 75 swim free br 3/5/3 by 25's @ 1:05
4 x 75 swim free br 3 @ 1:10
4 x 75 swim free br 3/5/3 by 25's @ 1:00
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight and get excited for that breaststroke/kicking set tomorrow. Have a great day!