Tuesday, December 9, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
4 x 50 drill NO FREE @ 1:00
8* x 75 @ 1:45 as follows:
2- 25 breast kick on back, 25 drill, :10 rest, 25 swim build to FAST
2- 25 fly kick on side, 25 drill, :10 rest, 25 swim build to FAST
* - both the 25 drill & the 25 swim on the 75's are the same stroke
1 x 1200 swim as follows:
200 free - 50 drill, then 150 swim descend the 3 x 50's to something strong
200 NO FREE - 50 drill, then 150 swim/kick by 25's, desc the 3 x 50's to something strong
1:00 rest
With fins, finish up with:
16 x 25 @ :45 as follows-
1- 1/2 FAST 1/2 easy; 2- build to FAST finish; 3- all drill; 4- all FAST
200 easy loosen = 4000 scm. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!