Friday, January 16, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM -each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
14 x 150 as follows:
1-8: 75 drill/swim/drill free, then 75 drill back/fly/back by 25's, @ :15 rest;
9-14:
odds are swim 50 free, 25 fly, evens are swim 25 free, 50 back, all @ 2:15
1:00 rest
3 sets of:
3 x 25 swim dps breaststroke @ :40
1 x 75 swim free/breast/free by 25's @ 1:15
1 x 75 swim breast/free/breast by 25's @ 1:15
3 x 25 swim FAST breaststroke @ :40
No rest between sets.
8 sets of:
4 x 50 swim IM order by 25's @ :50
1 x 100 swim FAST IM @ 2:00
No rest between sets.
After 8th set, get right into...
1 x 400 pull free br 3/5/7/9 by 50's
1:00 rest
1 x 200 IM swim FAST
200 easy loosen = 7400 scm. Do an excellent job with your HW this weekend and dress warmly if you have to be outside. Sunday at noon. Have a great day!