Friday, March 20, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
1- drill/drill/kick by 25's, free for 1st 150, 2nd 150 is NO FREE
2- swim/kick/swim by 25's - 1st 150 NO FREE, 2nd 150 choice
3- 75 IM drill, 75 IM swim - NO FREE
1:00 rest
18 x 50 in 2 sets of 9
3- swim free @ :55
3- swim/kick by 25's
3- kick ez/FAST by 25's
200 easy = 3200 scm.
Have a gret day!