Tuesday, April 28, 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
16 x 100 in sets of 2 x sets of 8:
1-2: 50 fist free drill, 50 50 fly kick on side @ 1:45
3-4: 50 choice fly drill, 50 choice back or breast drill @ 1:45
5-8: swim IM @ 1:35
3 x 400 swim negative split free br 3 @ 5:30 (5:40 if you need to)
1:00 rest
4 sets of:
6 x 50 kick @ :55 - 2 moderate, 1 kick FAST
6 x 50 swim/kick by 25's @ :45
1 x 200 kick ez/FAST by 100's
1:00 rest between sets.
After 4th set, 200 easy loosen = 7400 scm. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!