Friday, November 21, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 100 drill choice/kick fly on side - continuous kick here!
:10 rest
4 x 25 swim dps in same stroke you drilled on the 100, @ :35
9 x 50 swim free as follows:
1st set - 2 @ :55, 1 @ :45;
2nd set - 2 @ :50, 1 @ :40;
3rd set - 2 @ :45, 1 @ :35;
No rest between sets.
1:00 rest after 3rd set - get HR
6 sets of:
4 x 75 swim free/fly/free by 25's @ 1:05
1 x 200 swim free br 3 @ 2:40 - br 5 on 3rd 50 w/BIG negative split
1 x 100 @ 2:00 swim IM all out smoking FAST! Get HR after each 100 IM
300 pull free br 3/5/7 after 3rd & 6th sets, @ 5:00
7350 scm. Do an excellent job on your HW tonight & get excited for the TAPER! Enjoy your day off tomorrow. Have a great day!