Tuesday, November 25, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
All @ :20 rest:
1 x 300 - 50 fist free, 25 breast pull w/free kick
1 x 200 - 50 ra2 la2 freestyle drill, 50 double arm breaststroke drill
1 x 100 kick ez/FAST by 25's
1 x 100 - 50 offside breathing drill, 50 fly kick on side
1 x 200 IM - each 50 is drill/swim by 25's
1 x 300 - 25 swim free, 25 swim NO FREE, 25 kick choice build to FAST
1 x 600 pull free br 3/5/7/9 by 50's, descend the 200's 1-3 - paddles if you'd like, but only on the first 200
1:00 rest
5 sets of:
3 x 150 swim free @ 2:00
3 x 50 kick @ 1:00
1 x 100 swim free @ 1:15
1 x 100 kick FAST for time
1:00 rest between sets.
After 5th set, finish up with...
1 x 300 kick ez/FAST by 25's
1 x 200 easy lossen = 7500 scm.
Do an excellent job with your HW tonight and get excited for the taper. Have a great day!