Wednesday, November 19, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
14 x 100 as follows:
1-3: 50 offside breathing freestyle drill, 50 fly kick on side, @ :10 rest
4-5: 50 fist free br 3, 50 choice drill NO FREE @ :10 rest
6-7: swim free/NO FREE by 25's, build even 25's to a FAST finish
1:00 rest after #14; then get right into...
4 sets of:
3 x 100 swim free @ 1:20
2 x 50 swim FAST fly @ :50
6 x 50 swim free, 2 @ :45, 1 @ :35
6 x 25 @ :40 - 2 FAST fly, 1 LUNGBUSTER
1 x 150 fly - 50 swim neg split, 50 drill, 50 swim FAST
1:00 rest between sets.
300 pull free br 3/5/7 by 50's after 2nd & 4th sets - OR... 600 pull after 4th set = 7200 scm.
Warmdown before you get out & be out front by 12:30 p.m.! Do an excellent job on your HW tonight & get excited for the taper. Have a great day!