Tuesday, January 20, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ :10 rest offside breathing drill
4 x 50 fist free drill @ 1:00
1 x 800 pull free - 200 br 3/5 by 50's, 200 br 3/7 by 50's, 200 br 3/9 by 50's, 200 br 3/5/7/9 by 50's
1:00 rest
6 x 75 @ 1:30 - 50 6 kicks 1 pull backstroke, 25 breast pull w/free kick
5 x 50 @ 1:10 - 25 double arm backstroke, 25 - 2 kicks 1 pull breaststroke
1 x 1600 - 400 swim free - 200 br 3/5, 200 br 3/7 by 50's, then 400 swim backstroke - 2 times through
1:00 rest
12 x 100 swim
2- free/back by 50's @ 1:40;
1-moderate negative split free br 3/5 @ 1:25
200 easy loosen = 6200 scm. Do an excellent job on your HW tonight, try to stretch out your legs & enjoy the inauguration. Have a great day!