Sunday, November 9, 2008

DISTANCE - written for scm
Great job on Friday - that workout is going to go a long way in helping your 200 Fly!

600 swim freestyle
400 reverse IM - each 100 is drill/kick choice by 25's
200 easy choice skulling
1:00 rest
2 sets of:
5 x 50 choice free drill @ :10 rest
4 x 75 @ :10 rest - 25 ra2 la2 freestyle drill, 50 drill/swim NO FREE
3 x 100 @ :10 rest - 50 swim negative split free br 3/5 by 25's, 50 swim/kick by 25's NO FREE
No rest between sets.
4 x 800 as follows, all @ :20 rest:
1- 400 pull w/buoy only br 3/5/7/9 by 50's, 400 swim IM - 4 x 100 IM's, desc 1-4 to strong
2- 400 pull w/paddles & buoy, br 3/5/7/9 by 50's, 400 swim backstroke/breaststroke by 50's, desc the 100's 1-4 to strong
3- 400 pull free w/snorkel & buoy, 400 swim negative split free br 3/5 by 200's
4- 400 drill/choice kick by 50's, 400 swim freestyle desc the 100's 1-4 to strong
200 easy loosen = 6300 scm. Do an excellent job on your HW this week, try to get ahead early in the week since we'll be at the meet on Friday. Have a great day!