Thursday, February 12, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/choice kick on back by 25's
200 easy choice drilling
1:00 rest
12 x 75
2- drill/drill/swim by 25's fly
2- swim free br 3/5/3 by 25's @ 1:10
2 sets of:
4 x 25 @ :40 - odds are drill, evens are build to FAST
1 x 150 swim negative split free br 3 @ 2:15
No rest between sets.
1:00 rest
BROKEN 200's - until you've got 20 x 50's at 31.9 or better:
1 x 100 swim free @ 1:20
2 x 50 swim FAST fly @ :50 - better than 31.9 or they don't count
1 x 50 drill
1:00 rest between sets
After you've put 20 x 31.9's (or better) in the bank, warmdown with...
18 x 100
2- pull free br 3/5 by 50's @ 1:40
1 - swim free w/moderate negative split @ 1:25
200 easy loosen = 7100 scm. Something with the fins tomorrow. Have a great day!