Wednesday, May 13, 2009

DISTANCE - written for scm
No dillydallying with this workout!

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
9 x 200 as follows (3 times through the following):
1- swim free, except 3rd 50 is choice drill fly (swim fly on 7th 200)
2- swim free, except 3rd 50 is choice drill back (swim back on 8th 200)
3- swim free, except 3rd 50 is choice drill breaststroke (swim breast on 9th 200)
1:00 rest
5 sets of:
3 x 125 swim free br 3 @ 1:40
3 x 75 swim IM (NO FREE) desc 1-3 to FAST @ 1:40
1 x 50 easy drill @ 1:00
1 x 100 swim IM FAST - something juicy here! @ 2:00
Easy 250 loosen after 5th set = 7000 scm. Do an excellent job with your HW tonight & get excited for your trip this summer. Have a great day!