Thursday, May 21, 2009

DISTANCE - written for scm
Great job yesterday - 23 x :30's is JUICY!

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 fist free drill br 3 @ :10 rest
4 x 50 2 kicks 1 pull breaststroke @ :10 rest
With snorkel: 1 x 600 - 50 choice skulling - nice & relaxed, feeling the water on your hands & forearms; then 50 choice moderate kick w/board
:30 rest - take off snorkel
1 x 600 swim free/back by 50's - moderate swimming with good technique, turns & breakouts; some 50's backstroke can be breaststroke if you'd like
1:00 rest between sets.
After 3rd set, finish up with...
1 x 800 pull free br 3/5/7/9 by 100's - 2x through
200 easy loosen = 7000 scm. Do an excellent job with your HW tonight, eat well & drink lots of water. Have a great day!