Monday, April 27, 2009

DISTANCE - written for scm

600 swim freestyle
400 rverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
15 x 50 @ 1:00 - 2 drill choice, 1 kick
4 x 175 @ :20 rest - 100 free (offside breathing drill/kick by 50's) then 75 IM swim
1:00 rest
3 sets of:
2 x 125 swim free br 3 @ 1:40
1 x 150 swim/kick by 25's NO FREE @ 2:40
2 x 125 swim free br 3 @ 1:40
1 x 150 swim/kick by 25's IM order by 50's @ 2:40
2 x 125 swim free br 3 @ 1:40
2 x 150 swim/kick by 25's fly @ 2:30
1:00 rest between sets.
400 easy pull w/snorkel immediately after 3rd set
200 easy loosen = 7300 scm. Do ane xcellent job with your HW tonight & get excited for the meet this weekend. Have a great day!