Tuesday, April 14, 2009

DISTANCE - written for scm

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 offside breathing freestyle drill @ :10 rest
7 x 100 @ :10 rest
odds- 50 choice freestyle drill, 50 breast pull w/free kick
evens - 50 swim free br 3/5, 25 ra2 la2 backstroke drill, 25 fly pull w/free kick drill
1 x 150 swim breast/back by 25's @ :10 rest
1 x 150 swim - 75 breast, 75 back - build each 75 to FAST on the 3rd 25
1:00 rest
6 x 50 kick @ 1:00 - make interval
3 x 100 swim free br 3 @ 1:20
6 x 50 kick @ :55 - make interval
3 x 100 swim free br 3 @ 1:20
6 x 50 kick @ :50 - you'll have to hustle here!
1 x 300 pull free br 3/5/7 by 50's @ 4:30
9 x 50 kick, 2 @ 1:00, 1 @ :45
9 x 100 swim free br 3 - 2 @ 1:20, 1 @ 1:10
1 x 300 pull free br 3/5/7 by 50's
:30 rest
6 x 50 kick FAST @ :15 rest - can you be under 4:15?? Under 4:10?!?
1 x 400 swim backstroke - roll hips, good breakouts
200 easy loosen = 6750 scm. Do an excellent job with your HW tonight & get excited for tomorrow's fly speedwork. Have a great day!