Tuesday, February 24, 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
12 x 50 in sets of 4:
1-4: fist drill free br 3 @ 1:00
5-8: swim free br 3/5 @ :50
9-12: drill/swim by 25's NO FREE @ 1:00
12 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1:00 rest
6 sets of:
3 x 50 drill/swim by 25's @ 1:00
1 x 400 swim negative split free br 3 - 1st 200 cruise at about 80%, 2nd 200 all out juicy FAST
1:00 rest between sets
200 easy loosen after 6th set = 5600 scm. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!