Tuesday, January 13, 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 50 @ 1:00
2- fist free br 3 - feel water on forearms
2- breast pull with free kick - don't crank your elbows back under your body
8 x 50
2- swim negative split freestyle @ :45
2- swim breast/free by 25's @ :50
1 x 2000 swim as follows:
100- swim negative split free br 3/5 by 50's
50- swim negative split backstroke
50- 50 swim negative split breaststroke
10 times through
Get HR at end & OML
1:00 rest
5 sets of:
4 x 50 kick negative split @ :50
1 x 150 kick IM - negative split each 50, 2nd 25 should be strong, @ 2:45
4 x 50 swim/kick by 25's @ :45
1 x 150 kick choice FAST for time
1:00 rest between sets.
200 easy loosen after last set = 7700 scm. Do an excellent job on your HW tonight & get ready for a big week. Have a great day!