Monday, February 9, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
14 x 100 @ :10 rest
odds- 50 fist free br 3, 50 choice drill NO FREE
evens - 50 fly pull w/free kick, 50 swim free br 3
15 x 50 @ :50
2- swim negative split free br 3
1- swim fly/free by 25's
1 x 800 pull br 3/5/7/9 by 50's
1:00 rest
9 sets of:
3 x 75 swim IM - no free, desc 1-3 to FAST @ 1:30
2 x 50 swim FAST @ 1:00
1 x 50 easy loosen
3 rounds the 50's are fly; for 4-6, the 50's are back; 7-9 the 50's are breaststroke
200 eays loosen after 9th set. Do an excellent job with your HW tonight & get excited for the taper. have a great day!