Friday, January 30, 2009

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
20 x 50 as follows:
2- choice freestyle drill @ 1:00
2- drill/swim by 25's NO FREE @ 1:00
1 x 800 pull free br 3/5/7/9 by 50's - 400 with paddles, 400 without - can use snorkel for one 400 if you'd like
1:00 rest
8 x 75-
2- 50 drill/swim NO FREE, :10 rest, 25 swim (same stroke) build to FAST finish @ 1:45
2- swim free @ 1:10
1:00 rest
With fins, finish up with:
24 x 25 @ :45 in sets of 4:
1- 1/2 FAST, 1/2 easy; 2- 1/2 easy, 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 4400 scm. Get excited for the meet - warmup tomorrow starts at 3 p.m. Have a great day!