Friday, February 6, 2009

DISTANCE - written for scm
Great job on those broken swims yesterday.

600 swim freestyle
400 reverse IM - each 100 is 50 drill/swim, then 50 choice easy kick
200 easy choice skulling
1:00 rest
2 sets of (same stroke on all 10 x 50's, but can change strokes for 2nd set)
4 x 50 drill @ 1:00
6 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set)
1 x 600 @ 9:00 pull free br 3/5 by 50's on 1st 300, then 3/7 by 50's on 2nd 300
1:00 rest after 2nd set
3 sets of:
4 x 100 kick negative split @ 1:50 (@ 1:45 in 2nd set; @ 1:40 in 3rd set)
1 x 300 swim free @ 4:30 as follows:
200 cruise/100 strong in 1st set;
100 cruise/200 strong in 2nd set;
300 all strong in 3rd set
After 3rd set, 1:00 rest, then...
6 x 50 kick FAST @ 1:10
1:00 rest
With fins, finish up with 3 sets of:
6 x 25
1- build to FAST @ :40
2- swim all out FAST @ :30
3- LUNGBUSTER @ :20
3 x 150 swim @ 2:40 descend 1-3 to all out smoking FAST
No rest between sets.
200 easy loosen after 3rd set = 7800 scm. Do an excellent job with your HW tonight and try to stretch tomorrow. Have a great day!