Tuesday, May 26, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
9 x 150 in sets of 3 as follows, all @ :20 rest:
1- 50 fist free, 25 2 kicks 1 pull breaststroke
2- 50 6 kicks 1 pull backstroke, 25 breast pull w/free kick
3- swim free/back/breast by 50's - build kick on 2nd 25 of each 50
After #9, 1:00 rest, then...
4 x 350 as follows:
2 x 75 swim free br 3/5/3 by 25's @ 1:10
4 x 50 @ :55 - odd sets, swim/kick on back by 25's; even sets, swim free/NO FREE by 25's
No rest between sets.
1:00 rest after 4th set, then...
1 x 1200 as follows:
400 pull free w/snorkel & buoy
400 alt free/IM order by 25's - free/fly/free/back/free/breast/free/fly/free/back, etc...
400 swim backstroke w/good turns & breakouts
1:00 rest
With fins, finish up with...
12 x 75 breast pull w/free kick desc 1-3's to what you can @ 1:30
200 easy loosen = 6450 scm. Stretch tonight if you can, do an excellent job with your HW. Have a great day!