Wednesday, April 29, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 choice
200 easy choice skulling
1:00 rest
7 x 100 @ :10 rest
odds- 50 offside breathing free drill, 50 choice kick
evens- 50 choice fly drill, 50 breast kick on back
12 x 50 @ :55
2- swim free br 3
1- swim fly/free by 25's - build fly swim to FAST
1 x 600 swim 50 free/50 back/50 fly-breast - FAST off the wall to 15 meters on both fly and breaststroke
1:00 rest
3 sets of:
3 x 100 swim free br 3 @ 1:20
1 x 50 swim FAST fly @ :10 rest
1 x 50 drill @ 1:00
2 x 100 swim free br 3 @ 1:20
2 x 50 swim FAST fly @ 1:00
1 x 50 drill @ 1:00
1 x 100 swim free br 3 @ 1:20
3 x 50 swim FAST fly @ 1:00
1 x 100 drill
1:00 rest between sets.
After 3rd set, go 1 x 600 pull free br 3/5, 3/7, 3/9 by 50's
200 easy loosen = 7200 scm. Stretch tonight if you can, drink lots of water. Tomorrow at 9:20 a.m. Have a great day!