Wednesday, May 27, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - 100 drill IM, 100 swim IM - 2x through
200 easy choice skulling
1:00 rest
14 x 100 @ :15 rest
odds- 50 offside breathing free drill, 25 choice fly drill, 25 fly kick on side
evens - 25 swim choice, 25 fly drill - fly pull w/free kick or ra2 la2 sw2 fly, 25 swim fly - fast breakout with continuous kick, then maintain that speed with a smooth stroke; last 25 is fly kick on side
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest
6 sets of - each set @ 11:00:
3 x 100 fly @ 2:00 descend 1-3 to all out FAST as follows:
1- all drill
2- swim fly/free by 25's - building the 25's fly to a FAST finish
3- swim all FAST
50 drill @ 1:00 immediately after 100 FAST
4 x 25 swim FAST @ :10 rest
300 easy pull after 3rd set; 1200 easy choice drilling/pulling after 6th set = 7200 scm. Drink lots of water after this workout, stretch tonight if you can. Speedwork with fins tomorrow before the meet. Have a great day!