Monday, May 4, 2009

DISTANCE - written for scm
Fly looked real good yesterday

600 swim freestyle
400 reverse IM -e ach 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest
odds- 50 fist free, 50 choice drill NO FREE
evens - 75 drill/drill/kick by 25's NO FREE, 50 offside breathing free drill, 25 breast kick on back
8 x 50 @ 1:00
2- 25 swim 1/2 FAST 1/2 easy, 25 drill
2- kick 1/2 FAST 1/2 easy, 25 drill
6 x 100 swim negative split free br 3 @ 1:20
1 x 400 pull free br 3/5/7/9 by 50's w/buoy
1:00 rest
8 x 100 swim free br 3 @ 1:15 - good legs on 2nd half
1 x 400 pull free br 3/5, 3/9 by 50's
1:00 rest
6* x 100 swim free br 3 @ 1:10
1 x 400 pull free w/snorkel & paddles
1:00 rest
* - no fewer than 6 x 100, no more than 12
3 x 50 kick descend 1-3 to something juicy @ 1:10
1:00 rest
MYSTERY SET
200 easy loosen = 7150 scm. Stretch tonight if you can & do an excellent job with your HW. Have a great day!