Friday, April 10, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill/swim by 25's @ 1:00 - 2 free, 2 NO FREE
3 sets of:
6 x 50 kick w/snorkel & board @ 1:05 - hold under :50
1* x 200 kick on back negative split - 2nd 100 should be strong
1:00 rest between sets.
* - add 1 x 200 in each set
After 3rd set...
3 x 300 swim free br 3 @ 4:00
1:00 rest
3 sets of:
12 x 25 @ :40
2- swim FAST; 2- kick FAST; 2- LUNGBUSTER
1 x 100 kick FAST for time @ 2:30 - add up times for 300 total
1:00 rest after 3rd set, then...
6 x 50 kick FAST @ :15 rest - add up times, can you be faster than 3 x 100?
200 easy loosen = 6300 scm. Do an excellent job on your HW tonight, tomorrow here at 7:00 a.m. Have a great day!