Wednesday, January 28, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
10 x 50 drill/swim by 25's @ 1:00 - 2- free, 2 NO FREE
6 x 150 - 50 swim negative split free br 3, 25 breast kick on back, 50 drill choice fly, 25 fly kick on side
8 x 75 swim
2- free br 3 @ 1:10
2- free/fly/free by 25's @ 1:10
2- free br 3 @ 1:10
2- fly/free/fly by 25's @ 1:10
1:00 rest
15 x 200 as follows:
Concentrate on continuous kick and strong last 1/3 of your stroke
1 x 75 swim FAST
:10 rest
1 x 25 swim FAST
2 x 50 drill @ 1:10
200 easy choice drill, pull, etc... after every 5th set.
1:00 rest after each 200
400 easy choice after last 200 = 7200 scm
Do an excellent job on your HW tonight, drink lots of water and try to stretch. Get excited for the meet this weekend. Have a great day!