Monday, April 6, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 drill/kick by 25's - all free @ 1:00
3 x 50 swim free br 3 @ :50
4 x 50 drill/kick by 25's - NO FREE @ 1:00
3 x 50 swim NO FREE/free by 25's @ :50
12 x 75 as follows - build 1st & 2nd 25's to a FAST finish; 3rd 25 is swim dps:
2- swim/kick/swim by 25's - all free, @ 1:10
2- swim/kick/swim by 25's - NO FREE @ 1:20
4 x 50 swim negative split free br 3 @ :45
1:00 rest
3 x 800 swim free descend 1-3 to what you can; 2nd 400 of each one should be strong, swimming with your legs - 1:00 rest between 800's
Get HR immediately after each 800
200 easy loosen after #3 = 5600 scm. Do an excellent job with your HW tonight & get excited for the week ahead. Have a great day!