Thursday, April 30, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 offside breathing freestyle drill @ :10 rest
6 x 50 choice drill NO FREE @ :10 rest
4 x 75 @ :10 rest - breast kick on back/choice drill/fly kick on side by 25's
1:00 rest
3 sets of:
12 x 50 swim freestyle - 2 @ :55, 1 @ :45
1 x 400 swim freestyle br 3 - desc 1-3 to what you can, does not have to be all out
1:00 rest between sets.
After 3rd set...
8 x 100 pull free br 3/5, 3/7 by 100's @ 1:35
1:00 rest
With fins, finish up with...
24 x 25 @ :35
odds- 1/2 FAST w/explosive breakout, then easy to the end
evens- drill, same stroke as previous 25
200 easy loosen = 6700 scm. Stretch tonight if you can, drink lots of water and get excited for this weekend. Have a great day!