Tuesday, January 27, 2009

DISTANCE - written for scm
Good job on the IM's yesterday.

600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest
odds- 50 choice breaststroke drill, 25 fly kick on side
evens- 50 drill back/breast by 25's, 25 swim breaststroke build to FAST
After #6, continue right into...
1 x 1200 swim - 100 negative split freestyle, 50 backstroke negative split, 50 breaststroke negative split
1:00 rest
6 sets of (the 25's kick will be different in each round):
6 x 25 kick FAST @ :40
2 x 100 swim moderate free br 3 @ 1:30
1 x 150 swim negative split free @ 2:00
1 x 100 swim/kick by 50's @ 2:00 descend 1-3, 4-6 to something JUICY
No rest between sets.
200 easy loosen = 7100 scm. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!