Friday, December 19, 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
12 x 50
2- drill/kick by 25's fly @ 1:00
2- swim fly/free by 25's @ :50
4 x 100 @ :10 rest - 50 offside breathing drill, 50 fly kick on side - continuous kick here!
4 x 100 @ 1:45 - 50 choice fly drill, 50 swim negative split free br 3/5 by 25's
12 x 25 @ :30 - 2 kick FAST, 2 swim build to FAST
1:00 rest - get HR
3 sets of:
6 x 100 swim free @ 1:15
1 x 400 pull free br 3/5/7/9 by 50's - 1 x 400 is pull w/snorkel
1:00 rest between sets. Get HR after last 100 & after 400 pull in each set.
After 3rd set, continue right into:
12 x 50 @ :50
2- swim free/fly by 25's
2- swim/kick by 25's choice
200 easy loosen = 6700 scm. Do an excellent job with your HW tonight & enjoy the snow. Sunday at noon at the Rec. Center. Happy Hannukah!