Wednesday, April 8, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 fist free drill br 3 @ 1:00
1 x 300 pull free br 3/5/7 by 50's @ 4:45
6 x 50 choice freestyle drill, but not fist drill, @ 1:00
1 x 300 pull free br 5/7/9 by 50's @ 4:45
6 x 50 @ 1:00 - 25 2 fly/2 breast drill, 25 fly kick on side
1 x 300 pull free br 7/9/11 by 50's @ 4:45
6 x 50 @ 1:00 - 25 fly pull w/free kick, 25 swim fly
1 x 300 pull free br 5/7/9 by 50's @ 4:45
1:00 rest - get HR immediately & OML
With fins, 3 sets of:
1 x 100 @ 1:30 - 25 dolphin kick @ side, 25 LUNGBUSTER
2 x 75 drill choice fly @ 1:30
3 x 50 swim fly desc 1-3 to what you can @ 1:00
3 x 25 LUNGBUSTER @ :30
2 x 50 choice fly drill @ 1:00
1 x 75 swim FAST fly @ 1:30
No rest between sets.
200 easy loosen 5750 scm. Do an excellent job with your HW and be ready for some kicking tomorrow. See you at 9:20, have a great day!