Tuesday, January 6, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 250 - odd 50's are offside breathing drill, even 50's are breast pull w/free kick
:15 rest
5 x 50 @ 1:00 - odd sets are 25 breast pull w/free kick, 25 swim breaststroke, 2nd set is 1/2 ra 1/2 la backstroke drill, then swim backstroke (by 25's)
No rest between sets.
After 3rd set, 1:00 rest, then continue right into...
1 x 1800 as follows:
3 times through a 600-
200 IM - drill/swim by 25's - build 25's to FAST
100 swim negative split free br 3/5
100 drill/swim by 25's (breaststroke 1st & 3rd 600, backstroke on 2nd 600)
200 IM swim - desc the 3 x 200 as you go through the set
1:00 rest - get HR immediately after finishing and again OML
6 sets of:
4 x 50 swim/kick by 25's @ :50 (odd sets) & :45 (even sets)
4 x 50 kick @ :50 (odd sets, make interval) & :55 (even sets, should be better than :45 on all 4)
1 x 75 kick FAST for time
25 easy loosen @ 1:00
200 easy loosen after 6th set = 7700 scm. Do an excellent job on your HW today and get excited for the meet. Have a great day!