Wednesday, February 11, 2009

DISTANCE - written for scm
37.0 & 1:20.4 - great job yesterday!

600 swim freestyle
400 reverse IM: 100's 1-3 are drill, then 4th 100 is swim IM
200 easy choice skulling
1:00 rest
6 x 100 @ :10 rest - 50 offside breathing free drill, 50 choice drill NO FREE
4 x 75 @ 1:20 - 50 fist free drill br 3, 25 choice different drill NO FREE
1 x 200 - 25 swim 1/2 FAST 1/2 easy, 25 breast kick on back - mix up strokes on the 25's swim
1:00 rest
All on set, so look ahead when you can so you know what's next...
12 x 50 @ :55 - 3 swim free, 1 swim breast/back by 25's
3 x 250 swim free br 3 @ 3:20 - smooth w/great turns
12 x 50 @ :55 - 2 swim free, 2 swim breast/back by 25's
2x:{2 x 125 swim free @ 1:40
{1 x 200 swim free @ 2:40 - moderate negative split, br 5 @ 100
12 x 50 @ :55 - 1 swim free, 3 swim breast/back by 25's
9 x 100 free - 2 @ 1:25 w/moderate negative split, 1 @ 1:15
1 x 600 swim free - 2nd 300 @ 85-90%, not more than that
Get HR immediately after 600 & OML
200 easy loosen = 7450 scm. Do an excellent job with your HW tonight & get excited for Sectionals. Tomorrow at 9:20 a.m. - have a great day!