Thursday, March 26, 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
2 sets of:
1 x 300 - 50 ra2 la2 freestyle, 25 fly kick on side
:20 rest
1 x 200 - breast pull w/free kick, swim breaststroke by 25's - both with a FAST turnover
:20 rest
1 x 100 kick choice, ez/FAST by 25's
1:00 rest between sets.
After 2nd set, continue right into...
1 x 1200 swim as follows:
100 swim negative split free br 3/5 by 50's, 100 swim IM - desc the 100's IM from 1-3 & 4-6 to what you can
200 easy loosen = 3800 scm. Tomorrow will be in the 4500-4800 scm range, with some more kicking. Do an excellent job on your HW tonight & remember to tell your parents about 1-3 p.m. at the Rec. Center on Sunday. Have a great day!