Friday, March 6, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM
200 easy choice skulling
1:00 rest
6 x 50 ra2 la2 free drill @ 1:00
3 x 100 @ :20 rest - 25 breast kick on back, 25 fly kick on side - both easy, then 50 2 breast/2 fly drill
6 x 75 @ 1:20 - 25 fly pull w/free kick, 25 swim free, 25 choice fly drill
3 x 150 @ :20 rest swim 50 free br 3/5 by 25's, 25 swim fly build to FAST finish
1:00 rest
2 sets of BROKEN 75's:
4 x 50 choice fly drill @ 1:00
1 x 50 FAST fly
:10 rest
1 x 25 FAST fly
200 easy breast kick on back/drill/swim/drill by 25's
1:00 rest
3 x 25 swim FAST fly @ :10 rest
200 easy loosen
1:00 rest between sets
200 easy loosen = 4400 scm. Rest up this weekend, drink plenty of water & NO SHOVELING - I'll shovel for you if it actually snows! Have a great day!