Monday, December 22, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 offside breathing drill @ :10 rest
4 x 50 @ 1:00 - 25 swim free, 25 fist free - count strokes on both 25's, are stroke counts within 1 of each other?
4 x 50 swim free/NO FREE by 25's @ :50 (@ :45 in 2nd set)
No rest between sets.
3 x 400 swim free br 3 @ 5:20
1 x 400 pull free w/choice equipment @ 6:30 br 3/5/7/9 by 50's
3 x 400 swim free br 3 @ 5:00
1 x 400 pull free w/snorkel @ 6:30
3 x 400 swim free br 3 desc 1-3 @ 6:00
200 easy loosen = 7000 scm. Do an excellent job with your HW today and drink lots of water. Tomorrow I'll get you at 9 a.m. - BIG KICKING. Have a great day!