Tuesday, November 4, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 sets of:
2 x 75 drill/drill/kick breast on back by 25's @ 1:20 - drilling is choice, mix it up
1 x 125 swim free br 3, except last 75 is swim/kick/swim in the stroke you drilled above, @ 2:00 (@2:10 if necessary in sets 1&2)
1 x 125 swim free br 3, except br 5 on last 25 (br 5 on 4th 25 in 2nd set; @ 3rd 25 in 3rd set & @ 2nd 25 in 4th set) @ 1:50 in sets 1&2, @ 1:40 in sets 3&4
No rest between sets.
BIG SET - read through carefully...
3 sets of:
2x: 2 x 100 swim free @ 1:20 - br 5 @ 3rd 25
75 swim FAST, :10 rest, then
1 x 50 drill @ 1:00
3 x 25 swim FAST @ :40 - can you be faster than 75?
50 easy loosen @ 1:00 rest
then...
1x: 2 x 100 swim free @ 1:20 - br 5 on 3rd 25
75 swim FAST @ :15 rest
25 swim FAST @ :10 rest
25 swim FAST @ :05 rest
25 swim FAST - add times
150 easy loosen @ 1:00 rest between sets.
That's 7000 scm - make sure your legs are good & loose before you leave. Do an excellent job on your HW tonight and get excited for the meet next weekend. Have a great day!