Friday, November 7, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 fist free br 3, 25 choice drill NO FREE
4 x 75 @ :10 rest - 50 offside breathing drill, 25 choice fly drill
4 x 150 drill/swim by 25's IM order (50 fly, 50 back, 50 breast)
6 x 50 swim free - 2 neg split @ :45, 1 @ :35
1:00 rest
2 sets of:
6 x 100 @ 1:20 - 2 easy, 1 FAST swim
6 x 100 @ 1:30 - 2 easy, 1 FAST swim
6 x 100 @ 1:40 - 2 easy, 1 FAST swim
100 easy loosen/200 pull/100 drill
1:00 rest between sets.
Warmdown an easy 200 = 7300 scm. Do an excellent job with your HW this weekend and enjoy the snowy weather. Have a great day!