Monday, January 26, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick breast on back by 25's
200 easy choice skulling
1:00 rest
14 x 50 @ 1:00 - odds are choice free drill, evens are drill IM order (#2 is fly, #4 is back, etc...)
1 x 300 swim 50 negative split free br 3, 25 swim NO FREE build to FAST finish
1:00 rest
6 sets of:
1 x 400 swim IM (4 x 100 IM's), desc 100's 1-3 to FAST, then 4th 100 is drill
:20 rest
6 x 25 swim FAST @ :40 (2 sets each of fly, back & breast)
3 x 100 swim negative split free br 3/5 by 50's @ 1:20
:30 rest between sets.
After 6th set, 1:00 rest, then finish up with:
1 x 300 IM swim FAST for time (3 x 100 IM's)
200 easy loosen = 7800 scm. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!