Tuesday, March 31, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is kick/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest - drill/swim by 25's, 2 of each stroke
1:00 rest
4 sets of:
6 x 75 kick desc 1-3 & 4-6 to all out smoking FAST @ 1:40 (1st & 3rd sets are with a board)
1* x 400 swim negative split - moderate on 1st 200, but not easy, then 90% or better on 2nd 200, @ 1:00 rest between sets.
"*" - 1st two sets, the 400 is swim IM (4 x 100's IM), then 2nd 2 sets are freestyle
200 easy loosen after 4th set = 5200 scm.
Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!