Thursday, March 5, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/kick choice/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
6 x 75 drill/swim/drill by 25's @ 1:20 - odds are free, evens NO FREE
3 sets of:
3 x 50 kick ez/FAST by 25's @ 1:10
1 x 150 swim negative split free br 3 @ 2:10
No rest between sets.
With fins, 3 sets of:
4 x 25 @ :45
odds- swim build to FAST
evens- kick FAST
3 x 50 drill @ 1:00
4 x 25 @ :45
odds are swim FAST
evens are LUNGBUSTER
3 x 50 swim desc 1-3 to all out smoking FAST @ 1:00
No rest between sets.
150 easy loosen after 3rd set = 4400 scm. Do an excellent job with your HW and get excited for the meet. Have a great day!