Wednesday, April 22, 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
2 x 150 - 50 choice free drill, 25 fly kick on side
6 x 25 kick on back - FAST dolphin kick to 15 meteres, then easy kick to the end, @ :40
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 choice kick build to FAST
4 x 75 @ :15 rest - 25 fist free drill, 25 choice fly drill, 25 swim fly build to FAST finish
6 x 75 kick @ :15 rest -
odds- 1st & 3rd 25 moderate kick, 2nd 25 is FAST kick;
evens- 1st & 3rd 25 kick FAST free, 2nd 25 choice kick moderate
2 sets of:
6 x 100 swim free br 3 - 2 negative split @ 1:25, 1 @ 1:10
1 x 300 swim free br 3 - big 6 beat kick on 2nd 150, @ 4:30
6 x 100 swim negative split free br 3 @ 1:20
1 x 600 swim as follows:
50 swim free br 3, 25 swim fly build to FAST last 10 meters, 25 swim free, 50 swim fly - build to fast turn, then FAST last 25 meters - 4 times through
1:00 rest between sets.
200 easy loosen = 7000 scm. Do an excellent job with your HW tonight & get excited for lcm on Sunday. Have a great day!