Monday, May 18, 2009

DISTANCE - written for scm
Strong finish to the kicking yesterday, good job.

600 swim freestyle
400 reverse IM- each 100 is drill/breast kick on back by 25's - really loosen up legs
200 easy choice skulling
1:00 rest
12 x 50 @ :10 rest - 2 fist free drill, 2 choice drill NO FREE OR FLY
12 x 75 swim
2- free br 3/5/3 by 25's @ 1:10
2- all back @ 1:15
2- breast/free/breast by 25's @ 1:15
6 x 50 swim breast/back by 25's @ :50 - you'll have to hustle here!
1:00 rest
4 sets of:
3 x 75 swim free br 3 @ 1:05
1 x 125 swim free br 3 @ 1:40 - @ 1:35 in 2nd set, @ 1:30 in 3rd set & @ 1:25 in 4th set!
No rest between sets; after 4th set continue right into...
3 x 300 swim negative split @ 4:30, except #2 is backstroke @ 5:00
8 x 100 swim free br 3 @ 1:15
1:00 rest
With fins, finish up with...
9 x 100 breast pull w/free kick, desc 1-3 to what you can @ 1:40
200 easy loosen = 7200 scm. Stretch tonight if you can and do a great job with your HW. Have a great day!