Wednesday, December 10, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 50's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 fist free br 3 @ 1:00
4 x 50 breast pull w/free kick- fly kick on side by 25's @ 1:00
1 x 300 swim free, desc the 3 x 50 1-3 to moderate on the 1st 150, then desc to strong on the 2nd 150
1:00 rest between sets.
With fins, 4 sets of:
3 x 50 swim desc 1-3 to all out FAST @ 1:00
4 x 25 @ :40 - odds are drill, evens are kick on back with FAST breakout, then easy to the end.
No rest between sets.
200 easy loosen after the 4th set = 3800 scm. Do an excellent job on your HW today, drink PLENTY of fluids and eat well. Take good care of yourself so you don't get any sicker before the meet. NO SHOVELING THIS WEEK. Have a great day!