Thursday, November 20, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 1200 as follows:
50 choice free drill - different drill each time, 50 swim neg split free br 3/5 by 25's, 50 fly kick on side - 8 times through
:30 rest
1 x 1200 as follows:
50 drill/swim fly by 25's, 50 drill/swim back by 25's, 50 drill/swim breast by 25's, then...
150 swim IM (2 x 75's IM, fly/back/breast by 25's) desc 1-2 to something strong
:30 rest
1 x 1200 as follows:
negative split both 600's - so 300 cruise (around 4:00), 300 strong (under 3:40?), 2x
1:00 rest
3 sets of:
4 x 50 kick w/snorkel & board @ :55
3 x 100 swim/kick by 50's @ 1:30
2 x 100 kick choice FAST @ 2:00
1 x 50 swim FAST breaststroke
1:00 rest between sets
200 easy loosen = 7250 scm. Do an excellent job on your HW today and drink lots of water. Big day tomorrow, be ready. Have a great day!