Monday, January 19, 2008

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
1 x 450 - 50 offside breathing drill, 25 swim free build kick to strong
:20 rest
1 x 450 - 25 ra backstroke, 25 la backstroke, 25 swim backstroke build to strong
:20 rest
6 x 100 @ 1:40 - 50 swim, 50 kick desc 1-3 & 4-6 to what you can
1 x 600 - 100 swim 100 kick w/board - all with snorkel, get time
:20 rest
8 x 50 swim/kick @ :50
1 x 600 - 100 swim 100 kick w/board - all with snorkel, faster than 1st 600
:20 rest
8 x 50 swim/kick @ :45
1 x 600 - 100 swim 100 kick w/board - all with snorkel, FASTEST of the 3 x 600's
1:00 rest - get HR
7 x 100 kick @ 2:30 - BEST AVERAGE EVER
Finish up with...
12 x 100 swim free br 3 @ 1:15
200 easy loosen = 7400 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!