Tuesday, February 17, 2009

DISTANCE - written for scm
Good job yesterday.

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 125 @ :10 rest
odds- 50 fist free, 75 drill/drill/kick by 25's NO FREE
evens - 50 offside breathing drill, 75 swim IM - NO FREE
8 x 75 swim as follows:
2- swim free br 3/5/3 by 25's @ 1:10
2- swim NO FREE/free/NO FREE by 25's @ 1:20
2- swim free br 3/5/3 by 25's @ 1:00
2-swim NO FREE/free/NO FREE by 25's @ 1:10
1:00 rest
4 sets of:
1 x 150 swim free - 50 FAST, 100 drill @ 3:00
1 x 150 swim free - 100 FAST, 50 drill @ 3:00
1 x 150 swim free - all FAST @ 3:00
3 x 50 drill @ 1:10
2 x 75 swim free FAST @ 1:30
50 easy loosen @ 1:00 rest
After 4th set, go 1 x 800 - 200 pull free w/snorkel, 200 swim backstroke w/good turns
200 easy loosen = 7000 scm. Do an excellent job with your HW and get excited for the taper. Have a great day!