Wednesday, January 7, 2009

DISTANCE - written for scm

600 swim freeestyle
400 reverse IM - 4 x 100 IM drill, except #4 is swim
200 easy choice skulling
1:00 rest
8 x 100@ :10 rest as follows:
2- 50 choice drill drill, 50 choice fly drill
2- 50 swim free br 3 with moderate negative split, 50 drill NO FREE OR FLY
6 x 50 swim drill/swim by 25's - desc stroke count 1-3 & 4-6; change strokes after #3
9 x 100 swim negative split free br 3/5 by 50's @ 1:25, except #'s 3 & 6 are NO FREE on 3rd 25
1:00 rest - get HR immediately & OML
8 sets of:
1 x 50 drill/swim fly by 25's @ 1:00
1 x 50 swim negative split fly @ 1:00
1 x 50 swim FAST fly @ 1:00 - get time
2 x 100 swim free br 3 @ 1:15
1 x 50 swim FAST fly @ 1:00 - how close can you get to 50 time before 100's?
After 8th set, finish up with...
1 x 600 pull free br 3/5/7/9
200 easy loosen = 7200 scm.
Do an excellent job on your HW today and get excited for the meet. All easy tomorrow. Have a great day!