Friday, March 27, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
12 x 100 @ :15 rest
odds- 50 catch-up free drill w/overkick, 50 choice drill NO FREE
evens - swim free/kick choice by 50's
1:00 rest
4 x 75 @ 1:10 - 50 swim, 25 kick
3 x 100 @ 2:00 swim/kick by 50's, desc 1-3 to what you can, but FAST
1 x 200 swim negative split free br 3 @ 3:00
4 x 75 @ 1:10 - kick/swim/kick by 25's
3 x 100 swim/kick by 50's, desc 1-3 to what you can @ 2:00 - should be FAST
1 x 200 swim neg split free br 3 @ 3:00
4 x 75 @ 1:10 - 50 kick, 25 swim
3 x 100 swim/kick by 50's @ 2:00 desc 1-3 to all out smoking FAST
Get HR at end. 200 easy loosen = 4800 scm. Do an excellent job with your HW this weekend and get excited for next week. Sunday at 1 p.m. Have a great day!