Thursday, April 9, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 125 @ :15 rest, in 2 sets of 4:
#1- 50 fist free drill, then 75 IM drill (25 of breast, 25 back, 25 fly)
#2- 25 free, drill, 50 breast drill, 25 back drill, 25 fly drill
#3- 25 free drill, 25 breast drill, 50 back drill, 25 fly drill
#4- 25 free drill, 25 breast drill, 25 back drill, 50 fly drill
18 x 50 as follows, in sets of 6:
3- swim IM order by 25's @ :50 - fly/back, then back/breast, then breast/free by 25's
3- swim negative split free br 3 @ :50 (in 2nd set of 6, 50's free @ :45; in 3rd set of 6, 50's free @ :40
2 x 600 pull free @ :20 rest - #1 br 3/5/7/9 by 50's; #2- with snorkel
1:00 rest
8 x 150 swim negative split free br 3 @ 2:00 - good turns, strong kick on 2nd 75
Get HR immediately after #8 & OML
200 easy loosen = 5700 scm. Do an excellent job on your HW tonight & be ready for big kicking tomorrow. Have a great day!