Friday, November 28, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick breast on back/drill/fly kick on side, by 25's
200 easy skulling
1:00 rest
16 x 100 in sets of 4:
1-4: 50 fist free br 3, 50 ra2 la2 freestyle @ 1:50
5-8: 50 breast pull w/free kick, 50 choice kick on back @ 1:50
9-12: 50 fly pull w/free kick, 50 swim negative split free br 3 @ 1:50
13-16 swim 50 fly, 50 breast - negative split each 50 @ 1:45
8 x 400 swim free
odds- @ 5:20
#2- @ 5:00
#4- @ 4:45
#6- @ 4:30
#8 - @ ???
1:00 rest
With fins, 8 sets of:
1 x 25 @ :40 - 1/2 FAST 1/2 easy;
1 x 25 @ :40 - build to all out FAST finish
1 x 25 @ :40 - all drill
1 x 50 swim FAST @ 1:00
No rest between sets.
200 easy loosen = 7200 scm. Great job with the aerobic work this week. Next week, we'll drop it down a bit and get to the fast stuff. Do an excellent job with your HW this weekend. Have a great day!