Thursday, December 11, 2008

DISTANCE - written for scm
This is it - not a hard stroke today!

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 - drill/kick/different drill/swim by 50's
:20 rest
4 x 25 swim dps - same stroke as you went on the 200 above, desc # of strokes
:20 rest
1 x 300 pull free br 3/5 by 50's - choice equipment, but no snorkel
1:00 rest between sets.
After 3rd set, finish up with 3 sets of:
2 x 50 swim easy free br 3 @ :55
4 x 25 breaststroke pull w/free kick @ :45 - don't crank elbows back under your body, FAST recovery to the front
No rest between sets.
200 easy loosen after 3rd set = 3800 scm. Quite a spectacular season so far - great racing, big swims under your belt, your kicking & IM have improved, and you're ready to train on 1:15 per 100 - and it's only December! Great job all around since August. Now, go home, shave, relax and get excited for the meet. Have a great day!