Friday, January 2, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 1200 as follows:
100 IM drill, 100 IM swim (desc 1-4 to what you can), 100 swim negative split backstroke
2 sets of:
1 x 200 swim negative split free br 3 @ 2:40
4 x 50 kick FAST @ 1:05
1 x 200 swim negative split free br 3 @ 2:40
8 x 25 kick FAST @ :40
1 x 200 swim negative split free br 3 @ 2:40
4 x 100 kick FAST @ 2:00
1 x 400 swim BIG negative split free br 3 @ 5:30
4 x 50 swim/kick by 25's @ :45 (@ :40 in 2nd set)
:30 rest between sets - get HR immediately after finishing
Finish up with...
24 x 50 - 4 times through:
2- swim negative split free br 3 @ :45
1- swim free br 3 @ :35
2- swim/kick by 25's NO FREE @ :45
1- swim free br 3 @ :35
Warmdown an easy 200 = 7200 scm. Do an excellent job on your HW tonight & get excited for the meet. Have a great day!