Monday, February 16, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest as follows:
odds- 50 offside breathing free drill, 50 choice different free drill, 50 drill/swim by 25's NO FREE
evens - 75 drill/swim/drill choice by 25's NO FREE, 50 swim free br 3/5, 25 fly kick on side
1:00 rest
4 sets of:
9 x 50 swim
2- NO FREE/free by 25's @ :50
1- swim free br 3 @ :40
1 x 300 swim negative split free @ 4:00, desc 1-3 to what you can, #4 is backstroke if you break 3:30 on #3
5 x 50 kick choice @ :55 - not hard, but make the interval
No rest between sets.
With fins, finish up with 5 sets of:
6 x 25 @ :35 - 1/2 swim FAST, 1/2 drill for 2, then #3 & 6 are LUNGBUSTER
1 x 50 swim - 25 FAST, 25 LUNGBUSTER @ 1:00
No rest between sets.
200 easy loosen = 7300 scm. Do an excellent job with your HW tonight & get excited for the taper. Have a great day!