Tuesday, December 16, 2008

DISTANCE - written for scm
Great job at the meet this weekend! Congratulations on your smoking fast swims! Let's talk about the meet before you get in today.

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :20 rest
odds- IM: each 50 is drill/swim by 25's
evens- drill/kick by 25's NO FREE
1:00 rest
32 x 50 in sets of 8:
1-4: swim free br 3/5 by 25's @ :50
5-8: swim/kick by 25's choice
1:00 rest
Finish up with...
3 x 400 pull free @ :20 rest - choice equipment, but one is with the snorkel, others are br 3/5/7/9 by 50's
200 easy warmdown = 5000 scm. Do an excellent job with your HW tonight & get excited about Sectionals - it will be here before you know it. Have a great day!