Thursday, January 22, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :10 rest - 50 offside breathing drill (25 ra, 25 la), 25 breast kick on back, then 75 backstroke - 25 ra only, 25 la only, 25 swim
12 x 50 swim/kick choice by 25's @ :55
1:00 rest
All one set from here until the 9 x 100 - 1:00 rest after the 9 x 100:
2 x 250 swim free br 3 - except br 5 @ 100 to 150, @ 3:30
5 x 100 kick @ 1:45
3 x 50 kick FAST @ 1:10

2 x 250 swim free as above @ 3:30
5 x 100 swim/kick by 50's @ 1:35
3 x 50 kick FAST @ 1:10

2 x 250 swim free as above @ 3:30
6 x 75 @ 1:15 - kick/swim/kick by 25's
3 x 50 kick FAST @ 1:10

9 x 100 as follows:
1- swim backstroke @ 1:40
2- kick choice @ 1:40
3- swim negative split free br 3/5 by 50's @ 1:25
1:00 rest
1 x 150 kick FAST for time
200 easy loosen = 7350 scm.
Do an excellent job with your HW tonight, get excited for workout tomorrow at the Y. Have a great day!