Thursday, April 16, 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
8 x 100 @ :15 rest
50 freestyle drill (either fist drill or ra2 la2 free drill), 50 drill/swim by 25's breaststroke
8 x 25 @ :35 - 1/2 swim FAST, 1/2 drill - some free, some breaststroke
1:00 rest
4 times through the following:
4 rounds of (odd sets, kick free at wall; even sets, kick on back at wall):
1 minute kick at wall
1 x 25 swim FAST breaststroke @ :40
After 4 rounds of the kicking & 25's...
4 x 75 @ 1:10 - 50 swim, 25 kick (odd sets always @ 1:10; 2nd set @ 1:05; 4th set...can you go @ 1:00?!?)
:30 rest between sets, no more than that; after 4th set, get right into...
1 x 600 pull free br 3/5/7/9 by 50's
1:00 rest
With fins:
3 x 600 kick desc 1-3 to what you can @ :30 rest - can you get under 6:30 on #3?!?
Finish up with...
12 x 50 swim @ :50
2- swim IM order by 25's
2- swim/kick choice by 25's
200 easy loosen = 7000 scm. Do an excellent job with your HW tonight and get excited for LCM this weekend. Have a great day!