Tuesday, February 3, 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
8 x 100 @ :10 rest as follows:
odds- 50 offside breathing freestyle drill, 50 swim backstroke with firm, steady kick
evens- 50 fist free br 3, 50 breast pull w/free kick
1:00 rest
6 sets of:
6 x 50 kick @ :55 (even sets @ :50)
1 x 200 swim BIG negative split free br 3 - except br 5 @ 100 - @ 3:00
1 x 100 kick FAST @ 2:00
4 x 75 swim @ 1:10- odds are back/breast/back; evens are breast/free/breast by 25's
No rest between sets.
200 easy loosen after 6th set = 7600 scm. Do an excellent job on your HW tonight. Have a great day!