Thursday, February 26, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
2 x 75 drill/swim/drill by 25's free @ :10 rest
2 x 75 swim/drill/swim by 25's free @ :10 rest
1 x 200 swim free - 25 build to strong, 25 swim dps
:20 rest
2 x 75 drill/swim/drill by 25's fly @ :10 rest
2 x 75 swim/drill/swim by 25's fly @ :10 rest
1 x 200 swim fly - 25 build to strong, 25 fly kick on side
:20 rest
3 x 100 swim IM @ 1:45 - good breakouts, build each 25 to strong at the flags
8 x 25 @ :40 - FAST breaskouts, then drill to the end, mix up strokes
1:00 rest
6 sets of:
3 x 50 kick moderate @ 1:05
1 x 150 swim negative split free br 3 @ 2:15 - 85% on 2nd 75
1 x 50 kick FAST for time - under :40's would be good
1:00 rest between sets.
After last set...
1 x 400 - 50 breast kick on back, 50 choice drill
5200 scm. Do an excellent job with your HW and get excited for the meet - two weeks from today we leave. Tomorrow will be some fast fly. Have a great day!