Monday, December 1, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ 1:00
2- fist free br 3; 2- choice fly drill, mix up drills
16 x 75 as follows:
4- drill/kick FAST/drill by 25's @ 1:20
4- swim free @ 1:05
4- drill/swim/kick FAST by 25's @ 1:20
4- swim free/free/fly - build to FAST by 25's @ 1:05
1:00 rest
6 sets of:
BROKEN SWIMS:
1 x 75 swim FAST fly @ 1:20 - get time
3 x 25 swim FAST fly @ :40 - get times, add up
1 x 50 easy loosen @ 1:00 rest
4 x 25 @ :40 - odds are swim dps, evens are drill
3 x 50 swim FAST fly @ :10 rest
3 x 50 easy drill/swim by 25's @ 1:10
6400 scm. Do an excellent job with your HW tonight and get excited for the meet. Be sure to eat well this week and drink lots of water each night to help you recover for the next day. Have a great day!