Tuesday, November 18, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
With fins, 4 sets of:
3 x 75 - freestyle kick with breaststroke pull @ :10 rest
6 x 25 @ :10 rest - odds are breaststroke pull w/dolphin kick; evens are LUNGBUSTER
No rest between sets.
After last set, take off fins and continue right into...
4 sets of:
2 x 200 swim negative split freestyle br 3 - except 3rd 50 is br 5, @ :10 rest
1 x 200 swim - 100 free, 50 breaststroke FAST, 50 backstroke w/aggressive tempo
4 x 50 swim breast/free by 25's @ :05 rest - build 25 breast to FAST
No rest between sets.
1:00 rest after 4th set, then get right into...
4 sets of:
3 x 50 kick FAST w/snorkel & board @ :55
3 x 50 swim/kick by 25's choice @ :45
1 x 100 kick FAST for time
1:00 rest between sets.
7500 scm. Warmdown before you get out. Do an excellent job on your HW today and stay focused for one more week before we start to rest. Have a great day!