Tuesday, March 10, 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
8 x 50 @ 1:00 drill - 2 free, 2 NO FREE
4 x 75 @ 1:45 - 50 choice drill/kick by 25's, :10 rest, then 25 swim (same stroke as 50 drill/kick) build to FAST finish
6 x 50 swim easy freestyle w/great turns & breakouts @ :55
8 x 25 @ :45
odds- FAST breakout to 1/2 way, then drill to the end
evens- swim dist per stroke
1:00 rest
1 x 1200 as follows:
odd 200's are easy pull br 3/5/7/9 by 50's w/choice equipment
even 200's are swim free br 3, negative split each 50 - about 80%-85% on 2nd half of each 50, but no more than 85%
Get HR at end of 1200
1 x 200 easy loosen = 3600 scm. Do an excellent job with your HW tonight & get excited for the meet - one more day before we leave. Have a great day!