Wednesday, January 14, 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
3 sets of:
1 x 300 - 50 fist free br 3, 50 drill backstroke - 25 ra back, 25 la back
:20 rest
1 x 200 - 25 swim backstroke, 25 breast pull w/free kick
:20 rest
1 x 100 swim IM, desc 1-3 to what you can
:20 rest between sets, get HR immediately after 3rd set.
1:00 rest
5 sets of:
Desc the 2nd half of the 400's 1-3 & 4-5 to something juicy
1 x 400 swim negative split free br 3 - except br 5 at 200-250 @ 5:20
6 x 25 swim FAST fly @ :40 - except #'s 3 & 6 are LUNGBUSTER @ :20
3 x 100 swim free br 3 @ 1:15
1:00 rest after odd sets.
200 easy loosen = 7450 scm. Do an excellent job on your HW tonight & get excited for the rest of the week. If you have to shovel, wear 16 layers and two hats. Have a great day!