Thursday, April 23, 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
1 x 200 drill/kick/drill/swim by 50's
:15 rest
8 x 50 drill/swim by 25's @ 1:00 - 2 free, 2 choice NO FREE
5 sets of:
3 x 125 swim free br 3, except middle 25 is br 5 - @ 1:40
2 x 75 kick/choice/kick by 25's @ 1:20
1 x 75 kick FAST for time @ 2:00 - add 2 x 75 kick FAST in each set up to 5, then back down to 3 & 1
After 5th set, 100 easy, then put fins on...
With fins, 3 sets of:
4 x 50 @ 1:00 - dolphin kick FAST to breakout at 15 meters, then drill to the end
4 x 25 @ :35 kick FAST dolphin kick underwater to 15 meters (smooth continuous kick, not erratic or jerky), then kick FAST to the end
4 x 50 kick @ 1:00 - as above
4 x 25 LUNGBUSTER @ :45 for sets 1 & 2; (@ :35 in 3rd set)
No rest between sets.
200 easy loosen after 3rd set = 7400 scm. Do an excellent job on your HW tonight & get excited for Sunday's long course. Have a great day!