Thursday, February 5, 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
4 x 125 @ :15 rest - 50 fist free br 3, then 75 drill/swim/drill by 25's NO FREE
8 x 50 @ 1:00 - 2 drill/kick by 25's, 2 drill/swim by 25's - 4 free, 4 NO FREE
3 x 300 swim @ :20 rest - 50 free, 25 swim build to FAST, NO FREE
1:00 rest
8 sets of:
3 x 100 swim desc 1-3 to FAST @ 2:00
2 x 50 drill @ 1:15
1 x BROKEN 100 - 4 x 25 swim FAST @ :10 rest
50 easy between sets.
200 easy loosen after 8th set = 7600 scm. Do an excellent job with your HW and get excited for Sectionals. Have a great day!