Tuesday, May 19, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest as follows:
odds- 50 fist free br 3 getting water on forearms, 50 choice drill NO FREE
evens - 25 fly kick on side, 25 breast kick on back, 50 drill/swim by 25's choice
6 x 300 as follows:
2 x 75 ra2 la2 free/swim free/fly kick on side by 25's - swim with legs @ 1:30
3 x 50 swim free br 3 @ :50, except in even sets go free/NO FREE by 25's
No rest between sets.
After 6th 300, 1:00 rest, then...
3 x 50 swim/kick @ 1:00
2 x 75 kick FAST @ 1:45
3 x 50 swim/kick @ :55
2 x 75 kick FAST @ 1:45
3 x 50 swim/kick @ :50
2 x 75 kick FAST @ 1:45
3 x 75 swim/kick @ :45
2 x 75 kick FAST @ 1:45
1 x 400 pull free w/snorkel & buoy, paddles if you'd like
1:00 rest
12 x 50 kick descend 1-3's to smoking FAST @ 1:10
800 drill/choice by 100's
200 easy loosen = 7000 scm. Drink lots of water today, stretch tonight if you can. Have a great day!