Thursday, February 19, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 2 breast/2 fly drill
4 x 225 @ :10 rest as follows:
50 fist free drill br 3, 100 IM drill, 75 drill/drill/kick by 25's fly
6 x 25 @ :40 fly - odds are 1/2 swim FAST, 1/2 choice drill; evens are swim build to FAST finish
1:00 rest
8 sets of:
2 x 75 swim FAST fly @ 1:40
1 x 50 drill @ 1:00
3 x 25 swim FAST fly @ :10 rest
1 x 100 drill/choice by 25's
1:00 rest between sets.
400 pull free br 3/5 by 50's after 4th & 8th sets.
200 easy loosen after last 400 = 6450 scm. Do an excellent job on your HW tonight - one more workout before we start to rest. Have a great day!