Friday, April 17, 2009

DISTANCE - written for scm

600 easy freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side
200 easy choice skulling
1:00 rest
2 x 700 @ :20 rest as follows:
200 IM - each 50 is drill/swim by 25's
100 kick/swim by 25's, choice stroke - you can change strokes as you go through the 700's
50 kick moderate/FAST by 25's
(2x through = 700)
1:00 rest after #2
4 sets of:
1 x 400 swim negative split freestyle br 3 @ 5:15
1 x 200 kick @ 3:30
3 x 100 swim free br 3 @ 1:15
1 x 100 kick FAST for time @ 2:00
After 4th set, 1:00 rest, then...
1 x 200 kick FAST for time
200 easy loosen = 7000 scm. Do an excellent job on your HW this weekend & watch your email for info on Sunday's workout. Have a great day!