Tuesday, March 24, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ 1:00
2- fist free br 3
2- choice NO FREE
3 sets of:
4 x 75 - kick/swim/kick by 25's, 1st set @ :10 rest, 2nd set @ 1:25, 3rd @ 1:20, 4th set @ 1:15
1 x 200 swim free, except 3rd 50 is kick, make the interval, @ 3:00
No rest between sets.
200 easy loosen after 3rd set = 3500 scm. Do an excellent job with your HW today & get excited for the summer season. Have a great day!