Tuesday, April 7, 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
16 x 75 in sets of 2, all @ :15 rest
2- 50 offside freestyle breathing drill, 25 fly kick on side
2- drill/swim/drill by 25's fly - good hips & legs, so you're not swimming with your arms
24 x 50 @ :50 as follows
1-2 swim negative split free br 3
3- swim free/fly by 25's
4- swim/kick by 25's, all fly
1:00 rest
8 sets of:
1 x 100 swim/kick by 50's @ 1:35
3 x 50 kick @ :55 - odd sets are always @ :55; even sets get faster by :05 (@ :50 for 2nd & 6th sets, then @ :45 for 4th & 8th sets)
200 easy loosen after 8th set = 5800 scm. Do an excellent job with your HW tonight & get excited for the rest of the week. Have a great day!