Wednesday, May 20, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is - 25 1/2 swim 1/2 drill, 25 easy kick
200 easy choice skulling
1:00 rest
300 - 50 offside breathing drill, 50 swim free
:20 rest
300 - 50 choice kick - moderate, then 50 choice drill NO FREE
:20 rest
600 swim
free/fly, free/back, free/breast - by 25's, 4 times through
:20 rest
12 x 50 swim @ :50
2- free br 3
1- fly/free by 25's, build the 25 fly to a strong finish
1:00 rest
Ladder...
50's FAST should be anything 31 or faster, or they don't count - we'll go up to 5 x 50, then back down
1 x 100 drill/choice by 25's @ 2:00
1 x 50 swim FAST fly @ 1:00 - add 1 x 50 each round up to 5 x 50, then back down
Finish up with 3 x 400 swim negative split free br 3 @ 5:30
200 easy loosen before you get out. Drink lots of water today, stay out of the sun. Have a great day!