Thursday, April 2, 2009

DISTANCE - written for scm
Good job with the kicking yesterday!

600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
6 x 25 @ :40 - odds are breast pull w/free kick, evens are ra2 la2 freeestyle
1 x 100 swim 50 negative split freestyle, 50 negative split breaststroke @ 1:45
2 x 75 swim IM -NO FREE, desc 1-2 to what you can @ 1:30
No rest between sets.
3 sets of:
3 x 100 swim/kick by 50's @ 1:35
6 x 50 swim free br 3 - 2 @ :45, 1 @ :35
3 x 100 swim/kick by 50's desc 1-3 to all out blistering FAST @ 2:00
No rest between sets.
200 easy loosen after 3rd set = 5300 scm. Do an excellent job with your HW tonight & get excited for tomorrow's 100's. Have a great day!