Friday, May 22, 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
8 x 100 @ :10 rest
odds- 50 offside breathing free drill, 50 choice moderate kick
evens- 50 swim free br 3, 50 choice drill/swim by 25's
14 x 50 swim @ :50
odds- neg split free br 3
evens NO FREE/free by 25's - build the 1st 25 to strong
1:00 rest
3 sets of:
3 x 100 swim free br 3 @ 1:20 - @ 1:15 in 2nd set, @ 1:10 in 3rd set
1 x 100 kick FAST for time @ 2:00
3 x 50 kick @ :55
1 x 400 swim BIG negative split free br 3
50 easy loosen immediately after finishing 400
1:00 rest between sets
Finish up with...
9 x 150 swim desc 1-3's to something all out juicy FAST @ 2:40
200 easy loosen = 7200 scm. Excellent job this week - rest up this weekend and do an excellent job with your HW. See you on Sunday right around 1 p.m. Have a great day!