Monday, June 15, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :15 rest- 50 offside breathing free drill, 50 drill/swim by 25's NO FREE
2 x 150 @ :15 rest - 50 2 kicks 1 pull breaststroke drill, 25 fly kick on side
1 x 300 swim back/breast/free by 25's, last 75 should be strong
4 x 50 @ :10 rest - 25 swim w/FAST 12 meters, then drill to the end, 25 kick
1:00 rest
5 sets of:
4 x 25 kick @ :35 (explosive dolphin kick breakout to 12 meters on each 25
1 x 50 swim/kick FAST @ 1:00
4 x 50 swim/kick by 25's @ :55
1 x 50 kick FAST @ 1:00
1 x 200 swim free BIG negative split (300 in 2nd set, then 400 in 3rd set, back down to 300 in 4th set & 200 in 5th set)
1:00 rest between sets.
Finish up with...
1 x 1500 swim free - start strong, decend by 400's, so last 300 is all out FAST
Easy 200 before you go. Do an excellent job with your HW today & wear your sunscreen. Have a great day!