Monday, November 3, 2008

DISTANCE - written for scm

600 swim freestyle - good turns & breakouts
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ 1:50 as follows:
2- drill/kick by 25's free;
2- swim free/NO FREE by 50's
6 x 75 swim free/NO FREE/free br 5 @ 1:10
1:00 rest
4 sets of:
2 x 150 swim free br 3 @ 2:00
1 x 75 swim free br 3/5/3 by 25's @ :55
1 x 50 swim free br 3 @ :55
1 x 200 swim negative split free br 3 - except 3rd 50 is br 5 -@ 2:30
:30 rest after 1st & 3rd set
Get HR immediately after 4th set, then OML
50 easy
Finish up with 4 sets of:
4 x 50 swim/kick by 25's @ :50 (@ :45 in 2nd set, @ :40 in 4th set!):
1 x 150 kick FAST for time
:30 rest
3 x 50 kick FAST @ 1:10
No rest between sets.
200 easy loosen = 7200 scm. Do an excellent job on your HW today and get excited for the Grand Prix meet - one week from Friday. Have a great day!