Tuesday, February 10, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
9 x 50 - 2 offside breathing drill @ :10 rest, 1 catch-up free drill w/overkick @ 1:00
1 x 450 - swim 100 free br 3, then 50 breast kick on back
:20 rest
9 x 50 @ 1:00 - 2 fly pull w/free kick, 1 choice backstroke drill
1 x 450 - swim 100 backstroke with small, steady kick, then 50 fly kick on side
:20 rest
9 x 50 @ 1:00 - 2 breast pull/free kick, 1 swim breaststroke
1 x 450 - swim 75 back, 75 breast - each 75 is cruise for first 50 (80-85%), then last 25 is build to 90-95%
1:00 rest
5 sets of:
1 x 150 kick IM order - 50 fly, 50 back, 50 breast w/snorkel & board - negative split each 50
:20 rest
3 x 50 kick FAST @ 1:00
3 x 100 kick desc 1-3 to all out smoking FAST @ 2:15
No rest between sets.
200 easy loosen after 5th set = 7100 scm. Do an excellent job with your HW and get excited for the taper. Have a great day!