Monday, November 24, 2008

DISTANCE - written for scm
All aerobic this week; might seem a little boring, stay focused and do a good job.

600 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 600 - 50 fist free, 50 offside breathing free, 50 kick ez/FAST by 25's
:20 rest
1 x 600 - odd 100's are IM drill, evens are swim IM, desc 1-3 to what you can
:20 rest
12 x 50 free swim, 2 @ :50, 1 @ :40
1 x 600 pull free br 3/5/7 by 50's, neg split each 300
:20 rest
12 x 50 swim free - 2 @ :45, 1 @ :35
2 x 400 swim free @ 5:20 - negative splt & descend 1-2
12 x 50 swim free - 2 @ :45, 1 @ :35
2 x 300 swim free @ 4:00 - negative split & descend 1-2
12 x 50 swim free - 2 @ :45, 1 @ :35
2 x 200 swim free @ 2:40 - negative split & descend 1-2
4 x 25 kick all out FAST w/board @ :45 - can you hold under :21?
200 easy loosen = 7500 scm. Do an excellent job on your HW tonight & get excited for the taper. Have a great day!