Monday, March 2, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
18 x 50 in sets of 6:
1-2 drill/different drill @ 1:00 - same stroke for both 25's
3- swim free @ :45
4-5 drill/swim by 25's, same stroke for both 25's, @ 1:00
6- swim NO FREE (should be stroke you drilled above) build to FAST finish, 25 swim free, @ :50
1:00 rest after #18, get HR immediately & OML
6 sets of:
1 x 100 kick negative split @ 1:50
1 x 75 swim moderate free @ 1:10
3 x 25 kick FAST @ :40
No rest between sets.
1:00 rest after 6th set, then right into...
1 x 1200 swim free as follows:
300 strong, 300 moderate, 300 strong, 300 easy - no more than 80% effort on the 300's strong
4800 scm after the 1200. Do an excellent job with your HW tonight & get excited for the meet; make sure you're drinking lots of WATER and eating well. Have a great day!