Wednesday, November 26, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
14 x 150 as follows:
1-3: 50 fist free br 3, 25 breast kick on back, 50 fist free br 3, 25 swim head out free, @ :10 rest
4-5: 50 offiside breathing freestyle, 25 fly kick on side, @ :10 rest
6-7: 50 swim negative split freestyle, 25 breast pull w/free kick, @ :10 rest
8-10: 50 fly pull w/free kick, 25 kick free on back, build to FAST, @ :10 rest
11-12: 50 backstroke - 1/2 ra 1/2 la drill, 25 choice fly drill, @ :10 rest
13-14: 50 swim negative split backstroke, 25 choice swim NO BACKSTROKE, @ :10 rest
3 x 300 pull free @ :10 rest as follows:
1- pull free br 3/5/7 by 50's w/paddles & buoy;
2- pull free w/snorkel & buoy;
3- pull free br 3/5/7 by 50's w/buoy only
1:00 rest
3 sets of:
7 x 50 swim free/NO FREE @ :50
3 x 250 swim free - 150 moderate-strong br 3, 100 solid - 90% br 5 @ 3:20
No rest between sets.
200 easy loosen after the 3rd set = 7500 scm. Do an excellent job with your HW tonight and drink lots of water, eat well today. Have a great day!