Thursday, January 15, 2009

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
8 x 125 @ :15 rest as follows:
2- 50 fist free br 3, 75 drill/drill/kick backstroke;
2- 50 offside breathing freestyle drill, 50 breast pull w/free kick, 25 breast kick on back;
1 x 600 swim - 50 neg split free, 50 neg split back, 50 neg split breast - 4 times through
1:00 rest
6 sets of:
2 x 150 swim negative split free br 3 @ 2:00
1 x 100 swim free @ 1:10
No rest between sets. After last 100, get HR immediately & OML
1:00 rest
With fins:
8 x 75 breast pull w/free kick, desc the 3 x 25 to FAST in each 75, @ 1:30
1:00 rest - take off fins
10 sets of:
1:00 kick FAST free on back at wall, then...
2 x 25 swim FAST breaststroke @ :40
1 x 75 drill/kick/drill by 25's breaststroke @ 1:30
No rest between sets.
200 easy loosen = 7250 scm. Do an excellent job with your HW tonight & dress appropriately if you have to be outside. Have a great day!