Thursday, May 7, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice drill NO FREE @ :10 rest
6 x 75 @ :10 rest - 25 breast kick on back, 50 catch-up freestyle drill
8 x 100 IM @ :10 rest - #1 is drill each 25, except freestyle is swim; #2 is drill each 25, except breaststroke is swim; #3 is drill each 25, except backstroke is swim; #4 is drill each 25, except fly is swim - 2 times through
16 x 50 swim - 2 free br 3 @ :45, 2 swim choice - 2nd 25 is NO FREE
1 x 1200 - 1st & 3rd 300 are drill/swim by 25's, descend the swim 25's 1-3 to what you can; 2nd & 4th 300's are kick/swim, desc the 25's kick 1-3 to what you can
1:00 rest
18 x 100 @ 1:40 in sets of 3
1- swim choice;
2- swim/kick by 50's choice;
3- all kick FAST
1:00 rest
1 x 600 kick, each 200 is negative split, even 100's are 75 kick FAST, 25 LUNGBUSTER!
200 easy loosen = 7250 scm. Do an excellent job with your HW and get excited for the meet this weekend. Tomorrow all easy. Have a great day!