Thursday, January 8, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 offside breathing free @ :10 rest
1 x 400 swim free/NO FREE by 50's
:20 rest
4 x 50 drill/swim backstroke @ 1:00
1 x 300 pull free w/snorkel
:20 rest
4 x 50 breast pull w/free kick-swim breaststroke by 25's @ 1:00
1 x 300 swim - 50 negative split free br 3, 25 breaststroke, 50 swim negative split backstroke, 25 swim breaststroke - 2 times through
:20 rest
12 x 50 swim @ :55
2- swim negative split free;
2- swim free/NO FREE by 25's - build 2nd 25 to FAST finish
1:00 rest
With fins:
24 x 25 @ :45 as follows:
1- 1/2 FAST,\ 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 4200 scm. Do an excellent job on your HW tonight and get excited for the meet. Have a great day!