Wednesday, December 17, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 1200 as follows:
300 kick choice w/FAST dolphin kick breakouts
300 swim - 75 IM, 75 backstroke
300 pull w/choice equipment br 3/5/7 by 50's
300 swim free/fly by 25's
1:00 rest
32 x 50 as follows:
1-4: swim negative split free br 3/5 by 25's @ :50
5-8: swim/kick choice by 25's @ :50
1:00 rest after #32, get HR immediately & OML
Finish up with...
6 x 150 swim free @ 2:10 - br 5 at the 75 to the 125
200 easy loosen = 5100 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!