Monday, May 25, 2009

SCM @ 7:00 a.m.

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free, 25 breast kick on back
:20 rest
1 x 300 - 50 choice drill NO FREE, 25 fly kick on side
8 x 50 - 2 swim/kick by 25's NO FREE @ :55; 2 swim free/NO FREE @ :45
1:00 rest
3 sets of:
3 x 150 swim neg split free, desc 2nd 75 1-3 to what you can @ 2:00 (@ 2:10 in 2nd set, @ 2:15 in 3rd set)
12 x 25 @ :40 - 3 kick FAST on back (w/board in 2nd set),1 LUNGBUSTER (@:35 in 2nd set, @ :30 in 3rd set)
9 x 50 - 2 swim free/NO FREE by 25's @ :45, 1 swim free @ :35
1:00 rest between sets, get HR after each set & OML
With fins, finish up with...
12 x 75 breast pull w/free kick, desc 1-3's to what you can @ 1:30
200 easy loosen = 7250 scm or 7050 scm. Stretch tonight if you can, get excited for the meet next weekend. Have a great day!