Friday, February 13, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 x 600 @ :20 rest
1- 50 offside breathing freestyle drill, 100 drill/swim by 25's backstroke
2- 150 back, 150 free - good turns, 2nd 300 faster than 1st
3- 150 swim free - descend the 3 x 50's to strong, 150 drill/swim/ by 25's breaststroke
1:00 rest
8 sets of:
1 x 100 swim free br 3 @ 1:15
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
After even sets,...
1 x 100 kick FAST @ 2:00
With fins, finish up with...
12 x 100 swim/kick by 50's desc 1-3 to all out smoking FAST @ 1:50
After #12,
400 easy pull free br 3/5/7/9 by 50's
200 easy loosen = 7200 scm. Do ane xcellent job with your HW tonight & get excited for Sectionals. Have a great day!