Tuesday, November 11, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :10 rest, as follows:
odds- 50 fist free br 3, 25 fly kick on side, 75 drill/drill/kick NO FREE
evens- 75 swim free br 3, 75 swim back/breast/back - then, 75 swim free, 75 swim breast/back/breast
1 x 600 pull free br 3/5/7/9 by 50's - paddles if you'd like, but not for the entire 600, and use the snorkel with paddles
1:00 rest
4 sets of:
6 x 50 swim free br 3 - 2 neg split @ :45, 1 @ :35
4 x 125 swim free @ 1:40 - good turns & breakouts, strong kick on last 50
1 x 200 swim negative split free br 3 - except br 5 on 3rd 50, desc the 2nd 100 1-4 to something beefy
:30 rest between sets. - get HR at the end & OML
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!