Monday, January 5, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 75 as follows:
2- 50 offside breathing drill, 25 breast kick on back @ :15 rest
2- 50 fist free br 3, 25 fly kick on side @ 1:20
2- swim free br 3/5/3 by 25's @ 1:10 (@ 1:05 in 2nd set of 6)
12 x 50 as follows:
2- swim negative split free br 3 @ :45,
1- swim free @ :35
2- swim/kick by 25's @ :45
1- swim free @ :35
1:00 rest
5 sets of:
4 x 100 swim free @ 1:15
1 x 600 swim negative split free, desc the 2nd 300 1-3
4th set, the 600 is pull, then...
#5 is FAST for time
200 easy loosen = 7900 scm
Make sure you eat well tonight and drink lots of water during the day. Tomorrow will be kicking & speedwork. Have a great day!