Thursday, December 18, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 - 25 swim free - count strokes, 25 fist free drill - count strokes
6 x 50 @ 1:00 drill breast/back by 25's - good breakouts on both, sharp turn
1 x 1200 broken up by 300's as follows:
1 x 150 drill/swim by 25's - can change strokes in each 300
1 x 150 swim negative split free br 3/5 by 75's
1:00 rest
Let's try this:
4 sets of:
4 x 50 @ 1:30 as follows-
1 x 30 skull-kick @ flags for :05, then turn and kick FAST on back to far end @ :50
1 x 20 FAST dolphin kick LUNGBUSTER back to the flags @ :40 - you can go the whole way if you'd like, then start the next 50 at the flags again.
4 x 50 kick @ :55
1 x 100 swim - negative split free br 3/5 by 50's on odd sets, swim IM on even sets.
:30 rest after each set
After 4th set, finish up with...
1 x 600 pull free br 3/5/7/9 by 50's, desc the 200's 1-3 to what you can.
200 easy loosen = 5800 scm
Do an excellent job with your HW tonight and get excited for the rest of the season. Please talk to your parents about swimming early on Monday and Tuesday the next two weeks - I have to be leaving here for Northfield by noon. Have a great day!