Wednesday, March 4, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/breast kick on back/choice drill by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :20 rest
50 offside breathing freestyle drill, 50 choice drill/choice kick, by 25's - NO FREESTYLE
1 x 600 swim as follows:
100 free, 100 IM, 100 drill/swim by 25's NO FREE
1:00 rest
Nice and moderate here, with good turns & breakouts:
8 x 75 swim free br 3-
3 @ 1:05, 1 @ 1:00
8 x 50 swim-
2 neg split free br 3 @ :45
2- swim NO FREE/free by 25's
1:00 rest
With fins:
24 x 25 @ :45
1- 1/2 FAST 1/2 drill; 2- build to all out FAST; 3- all drill; 4- all FAST.
200 easy loosen = 4400 scm. Do an excellent job with your HW tonight, eat well and drink lots of water. Tomorrow at 9:20. Have a great day!