Wednesday, October 29, 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
8 x 50 @ 1:00 - 2 fist free, 2 choice fly drill
1 x 400 - 50 ra2 la2 free drill, 50 drill/swim fly
:15 rest
8 x 50 @ :55 - 2 swim free/choice NO FREE by 25's; 2 swim/kick by 25's choice
1 x 400 - 50 swim free br 3, 25 kick choice FAST, 25 swim free br 5
:15 rest
2 x 250 swim free br 3 @ 3:30
1 x 150 swim free - 75 br 3, 50 br 5, 25 br 3 - @ 1:50
2 x 250 swim free br 3 @ 3:30
1 x 150 swim free - same breathing pattern as above @ 1:45
2 x 250 swim free br 3 @ 3:30
1 x 150 swim free - breathing as above - @ 1:40
1:00 rest - get HR
With fins:
30 x 75 @ 1:30 desc 1-3 to smoking FAST (#1 in each set of 3 is drill/swim/drill by 25's)
2 sets fly, 1 set free or choice
1:00 rest - take fins off
Warmdown an easy 200 = 7200 scm. Do an excellent job with your HW tonight, eat well, drink lots of water. BIG kicking tomorrow. Have a great day!