Friday, May 15, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
8 x 200 @ :20 rest, as follows:
odds- 50 choice drill/swim by 25's NO FREE, 50 kick ez/FAST by 25's
evens- 150 swim negative split free, then 50 choice free drill
8 x 25 @ :40 - 1/2 FAST 1/2 drill - 2 free, 2 NO FREE
1:00 rest
6 sets of:
2 x 50 drill @ 1:00
4 x 25 swim FAST @ :15 rest
1 x 100 kick FAST for time @ 2:00
1 x 200 swim negative split free br 3, 6 beat kick on 2nd 100 @ 3:00
After 6th set....
1 x 1200 pull free - 400 br 3/5/7/9 by 50 w/paddles & buoy, 400 w/snorkel & buoy, 400 w/buoy br 3/5/7/9 by 50's
200 easy loosen = 7400 scm. Eat well this weekend, stretch if you can. Have a great day!