Monday, March 9, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :15 rest - 50 offside breathing drill, 25 breast kick on back, 25 choice kick
4 x 100 @ :15 rest - 50 fist free br 3, 50 drill/swim by 25's choice
1:00 rest after 3rd 100
4 sets of:
4 x 25 @ :45
odds- choice drill or swim dps;
#2- kick build to FAST finish;
#4- kick FAST
1 x 150 swim free br 3/5/3 by 50's @ 2:15
1:00 rest between 2nd & 3rd set.
With fins:
24 x 25 @ :45
2- drill, 1 build to FAST finish;
2- drill, 1 swim all out FAST
After #24, go an easy 200 loosen = 3800 scm. Rest up today, do an excellent job on your HW tonight & get excited for the meet. Have a great day!