Tuesday December 2, 2008

DISTANCE - written for scm

600 swim relaxed freestyle - good turns
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
With fins:
8 x 75 @ 1:20
1&2 - breast pull w/freestyle kick - keep arms from getting too far back under your body
3&4 - 50 choice drill, 25 fly kick on side - continuous kick here
12 x 25 @ :40
1- 1/2 FAST 1/2 easy; 2- build to all out FAST finish; 3- LUNGUSTER
1:00 rest - take off fins
16 x 100 as follows:
1&2 - swim negative split freestyle @ 1:20
3&4 - swim 50 free, 25 breaststroke, 25 free @ 1:30
1:00 rest
4 sets of:
4 x 25 kick FAST @ :45
1 x 100 kick negative split @ 2:15
4 x 25 kick FAST @ :45
1 x 50 kick FAST for time
1:00 rest between sets.
After 4th set, 1:00 rest, then...
1 x 200 kick FAST for time
1:00 rest
Finish up with...
1 x 700 pull free br 3/5/7/9 by 50's
6000 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Tomorrow will be some FAST IM's. Have a great day!