Thursday, November 27, 2008

DISTANCE & SPRINTERS - written for scm

600/400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ 1:50 - odds are drill/kick by 25's, evens are drill/swim by 25's
6 x 50 swim free/NO FREE by 25's @ :55
From the "flags," 8 x 50 as follows:
Skull-kick @ flags for :05
1 x 30 drill to the far wall @ :50
1 x 20 swim FAST back to the "flags" @ :40
After #8, continue right into...
1 x 400 pull free w/choice equipment; EC - br 4; JD - br 3/5/7/9 by 50's
1:00 rest
4 sets of:
3 x 100 swim/kick by 50's @ 1:40
2 x 150 swim free @ 2:00
1 x 75 kick FAST for time - get time
1:00 rest between sets.
After 4th set, continue right into...
12 x 100 swim free - 2 negative split @ 1:25, 1 @ 1:15
1:00 rest
3 x 100 kick FAST for time @ 2:30 - can you be faster than the 4 x 75's add-up?
200 easy loosen = 7300/7100 scm. Enjoy the day with your families - we all have a lot to be thankful for!