Friday, June 19, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick choice/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
With fins, 6 sets of:
1 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 25 @ :40 all drill
1 x 25 @ :40 swim build to FAST finish
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim build to all out FAST
No rest between sets.
After last set, take off fins & continue right into...
3 x 900 @ :20 rest as follows:
1- pull free br 3/5/7 by 50's
2- swim free descend the 100's 1-3 to something juicy in each 300
3- swim backstroke, descend 50's 1-3 (2x), 300 kick - each 50 is ez/FAST, 300 swim IM - 4 x 75's IM, desc 1-3 to what you can
1:00 rest
Finish up with 3 sets of...
4 x 50 swim backstroke @ :55
4 x 50 swim/kick by 25's @ :55
4 x 50 swim IM order by 25's @ :55
4 x 50 kick @ :55 - make sure your breakouts are good & 2nd 25 is FAST
No rest between sets
200 easy after 3rd set = 7250 scm. Do an excellent job with your HW this weekend & get excited for the meet next week. Sunday at 2 p.m. Have a great day!