Sunday, December 7, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 sets of:
6 x 25 @ :40
odd sets: odds are drill, evens are kick moderate;
even sets: odds are drill, evens are swim build to FAST
1 x 150 swim/kick by 25's - descend 1-3 & 4-6, don't be afraid to make them fast, just not all out
1:00 rest between sets.
5 sets of:
2 x 75 swim free br 3 @ 1:10
1 x 50 swim free br 3/5 by 25's @ :35
No rest between sets.
200 easy loosen after 5th set = 4200 scm. Do an excellent job with your HW tonight & get excited for the meet. See you tomorrow, have a great day!