Wednesday, May 6, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
14 x 50 @ 1:00
1-4: choice free drill
5-8: choice fly drill
8-12: swim/kick fly by 25's
13-14: go 4 x 25 1/2 FAST 1/2 drill fly @ :35
1 x 200 drill/kick by 25's - build your kick to strong
1:00 rest
8 sets of:
3 x 75 swim free br 3 @ 1:05
3 x 50 swim FAST fly @ 1:05
1 x 50 easy loosen
1:00 rest between sets.
After 4th & 8th set...
1 x 150 swim FAST fly for time
200 easy drill after 150 for time
After 2nd 150 fly...
3 x 400 swim negative split freestyle br 3 @ 5:40
200 easy loosen = 7200 scm.
Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!