Wednesday, November 12, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 300 @ :20 rest - 75 drill/kick/drill free, 50 drill fly, 25 swim fly
2 x 300 @ :20 rest - 75 swim free br 3/5/3 by 25's, 25 swim fly build to FAST finish
12 x 50 @ :50
1- swim/kick free;
2- swim free/NO FREE by 25's;
3- swim/kick NO FREE
1:00 rest
6 sets of:
1 x 75 swim FAST fly
50 drill @ :30 rest
1 x 50 swim FAST fly
:10 rest
1 x 25 swim FAST fly
50 drill @ :30 rest
3 x 25 swim FAST fly @ :10 rest
50 drill
300 pull free br 3/5/3/7/3/5 by 50's
:30 rest between sets.
200 easy loosen after 6th set = 7250 scm. That's it for this week; tomorrow we'll go 4300 with some speedwork, then the meet this weekend - no workout on Monday. Do an excellent job with your HW tonight, eat well and drink plenty of water. Have a great day!