Wednesday, October 8, 2008

DISTANCE - written for scm

600 swim freestyle - good turns
400 reverse IM - each 100 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest - 100 IM drill, 50 fly kick on side, 50 swim neg split backstroke
4 x 100 @ 1:45 - 50 swim negative split freestyle, 50 drill/swim fly
12 x 75 as follows:
3- swim free/fly/free @ 1:10
3- swim free br 3/5/3 by 25's @ 1:00
1:00 rest
18 x 150 as follows:
1&2:
1 x 75 swim FAST @ 1:30
3 x 25 swim FAST @ :50
#3:
ez drill/choice by 25's @ 3:30
After #18, finish up with...
15 x 100 as follows:
1-3 pull free br 3/5 by 50's @ 1:30
4-5 swim 50 free, 25 NO FREE, 25 free @ 1:35
200 easy loosen = 7500 scm. Do an excellent job with your HW tonight and get excited for the meet this weekend. Happy Yom Kippur - have a great day!