Friday, February 20, 2009

DISTANCE - written for scm
Outstanding job yesterday, you put a lot in the bank!

600 swim freestyle
400 reverse IM drill - each 100 is drill/breast kick on back/drill/swim by 25's
200 easy choice skulling
1:00 rest
16 x 75 in sets of 4:
1-4: offside breathing freestyle drill @ :10 rest
5-8: drill/swim/drill by 25's, backstroke @ :10 rest
9-12: swim back/free/back by 25's @ 1:15
13-16: swim IM order, NO FREE @ 1:15, build each 25 to strong
1 x 400 pull free w/snorkel & buoy, NO PADDLES
:10 rest
1 x 400 pull free br 3/5/7/9 by 50's w/paddles & buoy
:10 rest
1 x 400 swim moderate negative split free br 3 - except 4th & 8th 50's are br 5
1:00 rest
5 sets of:
3 x 50 kick @ :50
2 x 50 swim/kick by 25's @ :55
1 x 100 swim/kick by 50's FAST @ 2:00
No rest between sets. After 5th set...
3 x 100 kick FAST @ 2:30 - holding best average ever
1:00 rest
With fins:
9 x 150 swim @ 2:40 desc 1-3's to all out smoking FAST
200 easy loosen = 7200 scm - now it's TAPER TIME! Great job training this year - now focus on resting well and getting ready to swim FAST at Sectionals! Have a great day!