Friday, December 5, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 400 - 50 offside breathing freestyle drill, 50 choice drill NO FREE
1 x 400 swim free/NO FREE by 25's - build 2nd 25 to FAST finish
12 x 75 as follows:
2- 50 swim free br 3, 25 kick FAST @ 1:15
2- swim free/NO FREE/free by 25's @ 1:05
8 sets of:
1 x 100 swim free br 3 @ 1:20
2 x 50 swim FAST @ :50 - target 200 GP or faster
1 x 50 drill @ 1:00 rest
300 easy pull after 4th set br 3/5/7 by 50's
1:00 rest
Finish up with 5 sets of:
4 x 25 kick FAST w/snorkel & board @ :40
1 x 50 kick FAST for time on back (no snorkel or board)
1:00 rets between sets.
5950 scm. Do an excellent job with your HW this weekend and start getting extra rest - as much as sleep as possible this weekend and all next week. Have a great day!