Thursday, May 14, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :10 rest - 50 fist free drill, 50 choice drill NO FREE
8 x 50 swim @ :50 - 2 neg split free br 3, 2 free/NO FREE by 25's
1:00 rest
2 sets of:
2 x 400 swim @ :20 rest - each 400 is 200 neg split free & 200 neg split backstroke
1 x 400 50 kick ez/FAST by 25's, 50 drill choice
:20 rest
1 x 1200 swim as follows:
600 - 100 backstroke w/great turns & breakouts, 100 drill/kick FAST by 25's
600 drill/swim by 25's - build the swim to FAST - using your legs; go 300 free, 300 NO FREE, but all the same stroke
1:00 rest between sets.
200 easy loosen after 2nd set = 7200 scm. Do an excellent job on your HW tonight. Have a great day!