Friday, April 3, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :15 rest - 50 fist free br 3, 25 choice kick on back
6 x 75 @ :15 rest - 25 fly kick on side, 50 choice drill/swim by 25's NO FREE
8 x 125 in sets of 2:
2- 50 swim free br 3, 75 swim IM - fly/back/breast by 25's @ 2:10
2- 50 swim back/breast by 25's, then 75 swim/drill/swim by 25's fly or free, building each 25 swim to a FAST finish, @ 2:10
8 x 50 swim free br 3 @ :45 - negative split the even 50's
1:00 rest
12 - 15 x 100 swim free br 3 @ 1:25 - hopefully 12 will be good, but no more than 15; I'd like to see how comfortable this is for you. We'll get your HR after the last 100, & again OML.
400 easy pull free br 3/5/7/9 by 50's
200 easy loosen = 5600 scm.
Do an excellent job with your HW tonight & get excited for Sunday's workout (1-3 p.m.) Have a great day!