Monday, December 8, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest - offside breathing freestyle drill
4 x 50 @ 1:00 - fist free br 3/double arm backstroke by 25's
8 x 75 @ 1:20 (@ 1:25 if necessary) - 25 swim free, 25 swim backstroke, 25 fly kick on side
1 x 400 pull free br 3/5/7/9 by 50's w/choice equipment
4 x 150 swim free br 3 @ 2:00
1:00 rest
With fins:
24 x 25 @ :45 as follows:
1- 2/3 FAST backstroke, then easy to the wall;
2- breast pull w/freestyle kick
3*- all drill
4*- swim FAST
* - #3 & 4 are the same stroke
200 easy loosen = 4000 scm. Do an excellent job with your HW tonight & rest up for the meet this weekend. Don't do too much outside of the pool this week - concentrate on resting for the meet. Have a great day!