Wednesday, March 25, 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
8 x 100 @ :10 rest
odds- 50 fist freestyle drill br 3, 50 2 kicks 1 pull breaststroke
evens - 50 offside breathing freestyle drill, 50 2 fly/2 breast drill - ALL WITH FREESTYLE KICK
1:00 rest
5 sets of:
1 x 150 swim negative split freestyle br 3/5/3 by 75-50-25 @ 2:15
1 x 75 kick IM order by 25's, NO FREE @ 1:30
3 x 25 kick FAST @ :40 with explosive breakouts (even sets with board)
No rest between sets.
200 easy loosen after 5th set = 3700 scm. Do an excellent job with your HW tonight & get excited for Friday - first big aerobic workout. Have a great day!