Tuesday, April 22, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest as follows:
odds- 50 fist free br 3, 25 breast kick on back
evens- 50 drill/swim by 25's backstroke, 25 fly kick on side
24 x 50 swim (6 times through the following):
2- swim backstroke @ :50
1- swim negative split free br 3/5 by 25's @ :50
1- swim/kick choice by 25's @ :50
1:00 rest - get HR immediately & OML
2 x 800 pull free @ :30 rest, br 3/5/7/9 by 100's - whoa!
1:00 rest
With fins 3 sets of:
4 x 50 @ 1:00 - dolphin kick FAST to breakout at 20 meters, then drill to the end
4 x 25 kick @ :35 - FAST dolphin kick underwater (smooth continuous kick, not erratic or jerky) to 15 meters, then kick FAST to the end
4 x 50 @ 1:00 - as above
4 x 25 LUNGBUSTER @ :45
No rest between sets.
After 3rd set, take off fins & go 1 x 200 easy loosen = 7200 scm. Do an excellent job on your HW tonight & get excited for long course this weekend. Have a great day!