Thursday, December 4, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 900 as follows:
300 - 50 fist free drill, 50 1/2 ra backstroke, 1/2 la backstroke, 50 breast pull w/free kick
300 - 50 offside breathing freestyle drill, 25 kick breast on back, 50 swim back/breast by 25's, 25 kick FAST free on back
1 x 300 pull free w/snorkel & buoy - paddles if you'd like
6 x 50 swim free/NO FREE by 25's @ :55 build to FAST finish on 2nd 25
1:00 rest
3 sets of:
2 x 125 swim free br 3 @ 1:40 - br 5 on last 50
7 x 50 - odds** are kick @ :55, evens are swim @ :35
No rest between sets.
**In 2nd set, odd 50's are kick @ :50; in 3rd set, odd 50's are swim/kick @ :45
1:00 rest after 3rd set.
After 3rd set...
With fins:
21 x 75 swim desc 1-3's to all out blistering FAST @ 1:20
225 easy loosen = 6000 scm.
Do an excellent job with your HW tonight and get excited for the meet. Tomorrow will be some short fast swimming fly & free. Have a great day!