Wednesday, February 25, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
1 x 900 as follows:
50 offside breathing freestyle drill, 50 swim freestyle with good breakouts, 50 drill NO FREESTYLE - 6 times through
:30 rest
12 x 50 @ :55 swim free/NO FREE by 25's
1:00 rest
4 sets of:
2 x 150 swim free br 3/5/3 by 50's @ 2:15
1 x 100 swim free br 3 @ 1:15
No rest between sets.
With fins, 8 x 100 as follows:
1 x 50 drill
:10 rest
1 x 25 swim 1/2 FAST 1/2 easy
:15 rest
1 x 25 swim build to all out FAST finish
:20 rest between 100's
200 easy loosen after #8 = 5300 scm. Do an excellent job with your HW tonight & get excited for the meet. Tomorrow at 9:20 a.m. Have a great day!