Friday, June 5, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill/kick choice/swim by 25's
200 easy choice skulling
1:00 rest
4 sets of:
:30 kick on back at wall - odd sets free, evens breaststroke kick on back
1 x 150 - 50 offside breathing freestyle drill. 25 6 kicks 1 stroke backstroke
5 x 25 @ :15 rest
odds- kick moderate free w/arms at side, breathing every 12 kicks;
evens- swim backstroke w/good hip rotation
1 x 300 swim - odd sets backstroke; 2nd set is pull free NO PADDLES br 3/5/7 by 50's; 4th set is pull free w/snorkel & buoy, NO PADDLES
:30 rest between sets.
1:00 rest after 4th set. Then...
2 sets of:
4 x 50 swim free/NO FREE by 25's @ :50
3 x 100 swim negative split @ 1:20
4 x 50 swim negative split free br 3 @ :45
6 x 150 swim free - odds negative split br 3 @ 2:10; evens @ 1:50
6 x 25 @ :40 - 1 kick moderate; 1 swim build to FAST; 1 drill perfect
1 x 300 swim free - descend the 3 x 100 to what you can
1:00 rest between sets
200 easy loosen = 7700 scm. Do an excellent job with your HW this weekend and stretch if you can. I'll pick you up at 1 p.m. Sunday for LCM. Have a great day!