Monday, February 23, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
2 x 200 @ :15 rest - odd 50's are fist free drill, even 50's are choice drill NO FREE
4 x 150 @ :15 rest - 75 swim free br 3/5/3 by 25's, 75 drill/swim/drill by 25's NO FREE
1:00 rest
4 sets of:
4 x 50 swim/kick by 25's @ :50
4 x 25 kick FAST @ :45
1 x 300 swim free negative split @ 5:00 - 150 @ 80%, 150 @ 90-95%
1 x 100 kick FAST for time
1:00 rest between sets.
With fins, finish up with...
16 x 25 @ :45
1- 1/2 FAST 1/2 drill; 2- build to all out FAST finish; 3- all drill; 4- all FAST
200 easy loosen = 5600 scm. Rest up today, drink lots of water, get excited for the meet. Have a great day!