Monday, December 29, 2009

DISTANCE - written for scm
Great job yesterday!

600 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 offside breathing freestyle drill @ :10 rest
4 x 75 @ 1:20 - 50 breast pull w/free kick, 25 breast kick on back
6 x 150 IM @ :20 rest - each 50 is drill/swim by 25's, build the swim to FAST
12 x 100 swim free - 2 @ 1:25, 1 @ 1:15; then 2 @ 1:20, 1 @ 1:10
1:00 rest
12 x 100 @ 1:40 - odds are swim IM, evens are kick - do what you have to to make the interval
1 x 600 pull free w/snorkel
1:00 rest
24 x 50 @ :55 - odds are swim/kick by 25's, evens are kick FAST
1:00 rest
1 x 200 kick FAST for time
200 easy loosen = 7200 scm. Do an excellent job with your HW today and drink lots of water. I'll call your Mum today to talk about tomorrow & Northfield. Have a great day!