Sunday, November 23, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick fly on side - continuous kick here!
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest - 25 swim free - count strokes, 25 fist free br 3 - count strokes again - how close can you get the two numbers?
8 x 50 @ :10 rest - 25 1/2 ra 1/2 la backstroke, concnetrate on rolling hips; 25 breaststroke pull w/freestyle kick - narrow stroke, fast recovery to the front
8 x 75 swim @ :10 rest - free/breast/back by 25's
1:00 rest
6 x 600 swim as follows, all @ :20 rest-
1-3: 100 swim free br 3, 100 swim back/breast by 50's - 3 times through, desc the 200's 1-3
4-6: swim free descending the 2nd 300 1-3 to something strong
Easy 200 loosen after #6 = 6400 scm. Do an excellent job with your HW today and get excited for the taper - big aerobic all this week. Have a great day!