Monday, April 13, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill-
2- choice NO FREE @ 1:00,
2- offside breathing freestyle drill @ :15 rest
2 sets of:
2 x 100 @ 1:30 swim free br 3, except 3rd 25 is kick on back
4 x 75 kick/swim/kick by 25's @ 1:15 (@ 1:10 in 2nd set)
No rest between sets.
6 x 50 - 2 swim/kick by 25's @ :50, 1 swim negative split free br 3 @ :40
1 x 800 swim free - good legs on 2nd 400, about 80% throughout
:30 rest
6 x 50 - 2 swim/kick by 25's @ :50, 1 swim negative split free br 3 @ :40
1 x 1200 swim free - strong throughout, about 85% at end of 1st 600, 90% at end of 2nd 600
:30 rest
6 x 50 - 2 swim/kick by 25's @ :50, 1 swim negative split free br 3 @ :40
1 x 1500 swim free for time - great turns & breakouts throughout, big legs on 2nd half
Get HR immediately & OML
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight & get excited for the week. Have a great day!