Friday, December 26, 2008

DISTANCE - written for scm
Absolutely MONSTER workout on Wednesday - keep it up.

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill br 3 @ 1:00
4 x 75 @ 1:20 - 50 breast pull w/free kick, 25 fly kick on side
4 x 100 @ :15 rest - 50 swim breaststroke, 50 kick - desc 1-4 to what you can
12 x 75 as follows:
3- swim free br 3/5/3 by 25's @ 1:00
3-50 swim, 25 kick @ 1:10
3- swim free br 3/5/3 by 25's @ 1:00
3- kick/swim/kick by 25's @ 1:10
1:00 rest
1 x 2000 swim - odd 200's are cruise (2:40-2:45ish), even 200's are strong - better than 2:20
1:00 rest
1 x 2000 - odd 200's are 8 x 25 kick FAST @ :15 rest, even 200's are swim IM - each 50 is negative split
200 easy loosen = 7200 scm. Do an excellent job with your HW today and get excited for next week's workouts. Have a great day!