Sunday, November 30, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
4 x 75 swim/kick/swim free, by 25's @ 1:20
1 x 300 @ 5:00 pull free br 3/5/7 by 50's - buoy only
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 fly kick on side
4 x 75 @ 1:30 - 25 fly kick on side, 25 swim fly, 25 breast kick on back
1 x 600 pull free br 3/5/7/9 by 50's @ 10:00
6 x 50 @ 1:00 choice backstroke drill - keep head flat, roll hips
12 x 100 @ 1:30
odds- 50 swim free br 3, 25 swim NO FREE, 25 swim free br 5
evens - 50 swim free br 3, 25 kick choice on back, 25 swim free br 5
1:00 rest - finish up with:
1 x 1200 as follows:
400 swim IM - 4 x 100 IM's, desc 1-2 to what you can, #3 is drill, then #4 is FAST
400 pull free w/snorkel & buoy;
400 pull free br 3/5/7/9 by 50's w/paddles & buoy
200 easy loosen = 6000 scm. Do an excellent job with your HW today and get excited for the meet. Have a great day!