Monday, April 20, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - ra2 la2 free/breast kick on back/choice back drill/fly kick on side, by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 fist free drill br 3
4 x 75 @ :10 rest - 50 breast pull w/free kick, 25 choice kick
1 x 600 swim - 150 free negative split br 3, 150 backstroke negative split
:30 rest
6 x 100 swim negative split free br 3/5 @ 1:25
1 x 150 kick on back IM order by 50's - NO FREE, each 50 is ez/FAST by 25's
:30 rest
1 x 150 kick with board, as above
:30 rest
1 x 600 swim IM - 4 x 150 IM's - 50 of each, NO FREE, descend the 150's 1-4
:30 rest
6 x 100 negative split free br 3/5 @ 1:20
1 x 150 kick on back - as above
:30 rest
1 x 150 kick w/board - as above
:30 rest
6 x 100 swim negative split free br 3 @ 1:15
1 x 600 swim negative split free br 3 -about 85% on the first 300, then empty the tank on the 2nd 300
:30 rest - get HR
1 x 150 kick on back, as above
:30 rest
1 x 150 kick w/board, as above
1:00 rest, get HR immediately & OML
1 x 800 pull w/snorkel - roll hips, finish stroke
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight & get excited for the rest of the week. Have a great day!