Thursday, January 29, 2009

DISTANCE -written for scm

600 swim freestyle
400 reverse IM - each 100 is kick/swim by 25's
200 easy choice skulling
1:00 rest
300- 25 fly kick on side, 25 skulling
:15 rest
600 - 50 drill/swim NO FREE, 25 breast kick on back, then 75 swim free br 3
:15 rest
900 - 100 swim free br 3, 50 drill/swim fly
:15 rest
15 x 50 swim as follows:
2- swim negative split free br 3/5 @ :45
1- swim fly/free by 25's @ :45
1:00 rest
15 x 200 as follows:
1 x 75 swim FAST fly
:10 rest
1 x 25 swim FAST fly
2 x 50 drill choice @ 1:00
After every 5th set...
1 x 200 easy choice loosen
7350 scm. Do an excellent job with your HW tonight & get excited for the meet. Tomorrow will be just 4300, speedwork. Have a great day!