Thursday, May 28, 2009

DISTANCE - written for scm
Great job this week!

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 800 - swim 100 free, 100 choice kick, easy
:30 rest
15 x 50 as follows:
1-3: drill/swim by 25's @ :10 rest
4-6: swim/kick by 25's @ :10 rest
7-9: drill/swim by 25's @ :10 rest
10-12: swim free/NO FREE @ :55
13-15: swim free br 3 @ :50
1:00 rest
9 x 100 swim @ 1:40, descend 2nd 50 of each 100 from 1-3 to something moderate (about 75%, no more than 80%)
1:00 rest
With fins, finish up with:
20 x 25 @ :45
1- 1/2 FAST 1/2 drill; 2- build to FAST finish; 3- all drill; 4- all FAST
200 easy loosen = 4350 scm. Do an excellent job with your HW today, stretch tonight & get excited for the meet. Have a great day!