Friday, May 1, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
#1- 50 fist free br 3, 25 breast kick on back
#2- 50 offside breathing free drill, 25 choice drill NO FREE
#3- 25 fly kick on side, 50 drill/swim by 25's NO FREE
1 x 400 pull free w/snorkel - roll hips, finish stroke
1:00 rest
3 sets of:
3 x 50 swim free br @ :50 - negative split #2
3 x 50 kick @ 1:10 - #2 is ez/FAST by 25's
No rest between sets.
With fins:
24 x 25 @ :40
1- 1/2 FAST 1/2 drill; 2- all drill; 3- all FAST.
200 easy loosen = 4200 scm.
Stretch tonight if you can and get excited for the meet on Saturday, LCM on Sunday. Have a great day!