Wednesday, February 18, 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
1 x 1200 as follows:
300 pull free w/snorkel, 200 drill/swim by 25's NO FREE, 100 breast kick on back - 2x through
1:00 rest
With fins, 6 sets of:
1 x 75 @ 1:20 - 2 breast/2 fly drill
1 x 50 @ 1:00 - breast pull w/free kick
1 x 25 @ :40 - fly pull w/free kick
No rest between sets.
After 6th set, take fins off and continue right into...
3 sets of:
4 x 75 swim free br 3/5/3 by 25's @ 1:05
4 x 50 swim free/back by 25's @ :50 (free/fly in 2nd set; free/breast in 3rd set)
1:00 rest after 3rd set.
Finish up with 3 sets of:
1 x 250 swim free @ 3:20 - br 5 on 3rd 50
2 x 75 @ 1:10 - 50 swim, 25 kick
1 x 250 swim free @ 3:20 - 3rd 50 is br 5
2 x 75 @ 1:10 - 25 swim, 50 kick
No rest between sets.
200 easy loosen = 7400 scm. Do an excellent job with your HW tonight. Tomorrow at 9:20. Have a great day!