Friday, May 8, 2009

DISTANCE - written for scm
JUICY kicking yesterday!

600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 100 @ :10 rest - 50 offside breathing freestyle drill, 50 choice backstroke drill
4 x 75 @ :15 rest - 25 easy choice kick, 50 drill/swim backstroke
4 x 50 @ :10 rest - swim (back in 1st set; swim free in 2nd set) w/great breakouts & FAST TURNS
1 x 400 pull free br 3/5/7/9 by 50's (8 x 50 swim free @ :55 in 2nd set, evens are moderate negative split)
1:00 rest between sets.
After 2nd set, put fins on and finish up with:
20 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- build to FAST; 3- all drill; 4- all FAST
100 easy loosen = 4400 scm.
Eat well tonight, get excited for the meet. Have a great day!