Friday, April 24, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 50 offside breathing freestyle drill, 25 breast kick on back
4 x 50 @ 1:00 - 25 choice drill, 25 fly kick on back
4 x 75 @ 1:20 - 25 swim free build kick to strong, 50 drill/swim by 25's choice
3 x 600 swim negative split freestyle br 3 - desc 2nd 300 1-3 to what you can, @ 9:00
1:00 rest
With fins, 3 sets of:
4 x 50 @ 1:00 - dolphin kick FAST to breakout at :15 meters, then drill to the end
4 x 25 @ :35 - kick FAST (dolphin kick underwater to 15 meters, then continue kicking FAST to the end - smooth continuous kick, not erratic or jerky)
4 x 50 kick @ 1:00 - as above
4 x 25 @ :45 LUNGBUSTER (@ :40 in 2nd set; @ :35 in 3rd set)
3 x 100 swim desc 1-3 to all out FAST @ 2:00
No rest between sets.
After 3rd set, finish up with 1 x 600 pull free w/choice equipment, br 3/5/7/9 by 50's
200 easy loosen = 7300 scm. Do an excellent job on your HW this weekend and get excited for long course on Sunday. Have a great day!