Monday, November 10, 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
18 x 100 as follows, all @ :10 rest:
1-3: 50 drill fist free br 3, 50 breaststroke oull w/free kick
4-6: 50 drill choice fly, 50 kick fly on side
7-9: 50 swim negative split backstroke, 50 swim breast/fly by 25's
1:00 rest after #18
4 x 100 50 swim, 50 kick @ 1:30
3 x 100 swim swim/50 kick desc 1-3 @ 1:40
1 x 300 swim IM, desc the 4 x 75's (NO FREE) to something strong
:30 rest
3 x 100 swim/kick by 50's @ 1:30
3 x 100 swim/kick desc 1-3 to something juicy @ 1:50
1 x 300 swim IM desc the 100's 1-3 to juicy
:30 rest
4 x 100 swim/kick by 50's @ 1:30
3 x 100 swim/kick desc 1-3 @ 2:00 to all out smoking FAST
3 x 100 swim IM desc 1-3 @ 1:45 to all out FAST
12 x 50 kick ez/FAST by 25's @ :55
16 x 25 @ :40 - sprint FAST - NO BREATHING for :08, then easy drill to the end.
200 easy loosen = 7200 scm. Do an excellent job on your HW tonight and get excited for the meet. Have a great day!