Tuesday, December 23, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 fist free/choice drill NO FREE by 25's @ 1:00
6 x 75 swim NO FREE/free/NO FREE by 25's @ 1:10
5 x 150 swim neg split free br 3 @ 2:00 - except odds are 50 FREE, 25 NO FREE @ 2:10
1:00 rest
3 sets of:
1 x 100 swim free @ 1:40
1 x 100 kick @ 1:40
1 x 100 swim @ 1:40
2 x 100 kick @ 1:40
1 x 100 swim @ 1:40
3 x 100 kick @ 1:40
1 x 400 pull free br 3/5/7/9 by 50's - except one round is pull w/snorkel
1:00 rest between sets.
200 easy loosen after 3rd set = 7200 scm. Do an excellent job on your HW today & eat well. Have a great day!