Monday, March 30, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 25 breast pull w/free kick, 25 swim breaststroke, 25 fly kick on side
8 x 50 @ :15 rest - breast pull w/free kick - count strokes, then 25 swim breast - same number of strokes as on 1st 25
2 sets of:
15 x 50 swim free br 3 - 1 negative split free br 3 @ :50, 1 swim free/breast by 25's @ :50; 1 swim free br 3 @ :40
1 x 900 kick choice - every 3rd 50 is NO FREE, moderate/FAST by 25's
:30 rest between sets
200 easy loosen after 2nd set = 5400 scm. Do an excellent job with your HW tonight & get excited for the summer season. Have a great day!