Tuesday, March 3, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 offside breathing drill freestyle @ :10 rest
6 x 50 swim IM order by 25's @ :55
1 x 200 - 50 fist free drill br 3, 50 choice drill/swim by 25's
:20 rest
8 x 25 @ :40 - 1/2 swim FAST, 1/2 drill - 4 free, 4 NO FREE
1:00 rest
2 sets of - all 100's @ 1:40:
1 x 200 drill/choice kick on back @ :20 rest
2 x 100 free - 1 ez/1 FAST
3 x 100 free - 2 ez/1 FAST
4 x 100 free - 3 ez/1 FAST
1:00 rest between sets.
After 2nd set, finish up with 1 x 400 pull free br 3/5 by 50's = 4800 scm. Stretch well tonight, drink lots of water & get excited for the meet. Have a great day!