Friday, February 27, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick breast on back by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :15 rest
2- drill free/fly by 25's
2- drill/swim by 25's fly
6 x 125 as follows:
odds - swim free br 3, except middle 25 is br 5 @ 1:45
evens - swim 50 free br 3, 75 kick on side/drill/swim build to FAST fly, by 25's @ 2:15
1:00 rest
3 sets of:
6 x 75 swim fly desc 1-3's to FAST @ 1:30
100 drill PERFECT
1:00 rest
BROKEN 100**:
50 swim FAST fly @ :15 rest
2 x 25 swim FAST fly @ :10 rest
300 easy pull, drill or swim @ 1:00 rest
** in 2nd set, BROKEN 100 is 4 x 25 swim FAST fly @ :10 rest;
** in 3rd set, BROKEN 100 is choice, 50 & 2 x 25's or 4 x 25's
5200 scm. Do an excellent job on your HW tonight & go easy on the shoveling. Rest up on your day off tomorrow, Sunday at noon. Have a great day!