Wednesday, November 5, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
200 easy choice skulling
1:00 rest
All @ :10 rest
4 x 50 fist free br 3
6 x 75 - 25 breast pull w/free kick, 50 drill/swim choice backstroke
5 x 50 - 25 breast pull w/free kick, 25 fly pull w/free kick
6 x 100 - 50 swim negative split freestyle br 3/5 by 25's, 50 swim breast/back - build each to a FAST finish
1:00 rest
1 x 1800 swim as follows:
1st 600:
300 swim free negative split br 3
200 swim IM - negative split each 50
100 kick choice ez/FAST by 25's
2nd 600:
200 swim negative split freestyle - br 5 on 3rd 50
200 swim IM - ez/FAST by 25's
200 kick choice/dolphin kick on back by 25's - FAST breakouts on the dolphin kick
3rd 600:
100 swim negative split free br 3/5 by 50's
200 kick moderate choice
300 swim IM - 4 x 75 IM's (fly/back/breast) odd 75's strong, evens all out FAST
1:00 rest
9 x 100 kick w/snorkel & board, desc 1-3's @ 2:20 descend to something smoking FAST!
9 x 100 swim/kick w/snorkel & board, desc 1-3's @ 1:40 to something juicy
9 x 100 swim free - 2 @ 1:20, 1 @ 1:10 - on 3rd 100 of each set of 3, br 3/5 by 50's
200 easy loosen = 7400 scm. Do an outstanding job with your HW tonight. Big day tomorrow, eat your Wheaties. Have a great day!