Sunday, November 2, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 250 @ :15 rest
50 fist free br 3, 50 breast kick on back, 50 breast pull w/free kick, 100 IM swim
13 x 50 swim - free/IM order by 25's @ :50
#1- free/fly; #2- free/back; #3- free/breast; #4- free/fly - until #13, which is free/fly
3 x 600 free @ :20 rest - #1 is pull br 3/5/7 by 50's, #2&3 are swim negative split, desc 1-2
1:00 rest
15 x 100 in sets of 3 as follows:
1- 50 swim free, 50 swim NO FREE negative @ 1:40
2- 50 swim, 50 kick choice @ 1:30
3- swim negative split free @ 1:20
Get HR immediately after #15 & OML.
Warmdown before you get out - really loosen up your legs. Do an excellent job with your schoolwork today and get excited for the Grand Prix meet. Have a great day!