Wednesday, February 4, 2009

DISTANCE - written for scm
Good job with the kicking yesterday.

600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 fist free, 25 choice fly drill
4 x 75 @ 1:20 - 50 drill choice, 25 swim build to FAST - all the same stroke, NO FREE
6 x 50 swim negative split free br 3/5 @ :45
1 x 900 swim - odd 100's are swim IM, even 100's are swim negative split free br 3/5
1:00 rest
8 sets of:
3 x 100 swim descend 1-3 to FAST @ 2:00 (#1 can be drill/swim by 25's if going fly)
2 x 50 drill @ 1:00
1 x 50 swim FAST @ 1:00
No rest between sets, except 400 easy after 4th set - 200 drill/200 pull
200 easy after 8th set = 7200 scm. Do an excellent job on your HW tonight. Tomorrow here at 9:15 a.m. Have a great day!