Thursday, November 13, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 fist free, 25 breast kick on bacl
4 x 75 @ :10 rest - 50 offside breathing drill, 25 fly kick on side
4x 75 @ :10 rest - 50 choice drill NO FREE, 25 swim dps in same stroke, descend stroke count 1-4
8 x 50 swim choice @ :55
4 x 300 @ :20 rest as follows:
odds - pull free br 3/5/7 by 50's - one of them can be with paddles
evens - swim 50 free br 3, 25 swim NO FREE
With fins:
20 x 25 @ :45 in sets of 4 - you know the drill
Warmdown an easy 100 = 4300 scm. Do an excellent job on your HW today and get excited for the meet. Have a great day!