Tuesday, May 5, 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 50 drill/swim by 25's @ :10 rest - 2 free, 2 back
2 x 300 @ :20 rest - 50 catch-up free, 25 breast pull w/free kick
1:00 rest
3 sets of:
9 x 50 - 2 swim free/back by 25's @ :55, 1 swim free neg split @ :45
1 x 150 swim backstroke w/good breakouts
1 x 400 kick - 1st & 3rd set with a board, going 75 moderate, 25 strong; 2nd set on back, 50 choice, 50 breast kick on back
1:00 rest between sets.
After 3rd set, finish up with...
1 x 1200 pull free - 400 br 3/5, 400 br 3/7, 400 br 3/9, by 50's
200 easy loosen = 6600 scm. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!