Wednesday, December 3, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 fist free br 3, 25 breast kick on back
4 x 75 @ 1:20 50 breaststroke pull w/free kick, 25 fly kick on side
1 x 300 swim odds are reverse IM order by 100 (free/breast/free/breast, then free/back/free/back, then free/fly/free/fly)
:30 rest
5 x 150 swim free @ 2:00 - br 5 at 75-125 - good turns & breakouts throughout
1:00 rest
8 sets of (2 of each stroke on the 75's swim/kick):
3 x 75 - 50 swim, 25 kick - desc 1-3 to FAST @ 1:20
1 x 100 swim IM all out smoking FAST for time
1:00 rest between sets.
400 easy pull free after 4th set.
200 easy loosen after 8th set = 6050 scm. Do excellent job with your HW today and get excited for the meet. Have a great day!