Tuesday, May 12, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
18 x 75 in sets of 6, all @ :10 rest:
1-6, 50 fist free br 3, 25 fly kick on side
7-12, 50 offside breathing free, 25 breast kick on back
13-18, 25 kick FAST free on back, 50 drill NO FREE
4 x 400 swim negative split free br 3 @ 5:30 - good turns & breakouts throughout
1:00 rest
3 sets of:
2 x 50 choice swim @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
2 x 50 kick @ :55 (@ :50 in 2nd set, @ :45 in 3rd set
3 x 100 swim/kick by 50's @ 1:30 (@ 1:40 in 2nd set desc 1-3, @ 1:50 in 3rd set desc 1-3)
1 x 400 kick IM - each 100 is ez/FAST by 50's - in 1st & 3rd sets, 400 kick is with board & snorkel
1:00 rest between sets.
200 easy loosen after 3rd set = 7050 scm. Do an excellent job with your HW tonight & get excited for the rest of the summer! Have a great day!