Wednesday, January 21, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 100 @ 1:45- 50 choice free drill, 50 choice fly drill - mix up drills by set
3 x 100 swim - #1&3 are free, except 3rd 25 is fly @ 1:35; #2 is swim neg split free br 3/5 by 50's @ 1:25
No rest between sets.
1:00 rest after 3rd set.
8 sets of:
4 x 25 swim FAST fly @ :45 - add up 3 fastest
1 x 150 swim fly/free by 25's @ 2:15
1 x 75 swim FAST fly - how close can you come to the 3 x 25's add-up?
25 easy then...
1 x 50 drill
1:00 rest between sets.
Finish up with 1 x 800 pull free br 3/5/7/9 by 50's = 7000 scm
Do a good job with your schoolwork tonight and continue to eat well at home. Have a great day!