Monday, June 8, 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
8 x 100 @ :15 rest - 50 drill, 50 kick - odds are free, evens are NO FREE
8 x 75
2- swim free/NO FREE/free by 25's @ 1:15
2- swim free br 3/5/3 by 25's @ 1:00
6 sets of:
3 x 50 @ :50 - swim free in 1st & 3rd sets, then swim free/NO FREE by 25's in 2nd & 5th sets, swim/kick by 25's in 3rd & 6th sets
1 x 250 swim free - @ 3:20 in 1st & 3rd set, @ 3:10 in 2nd & 4th, then @ 3:00 in 3rd & 6th sets
No rest between sets.
Finish up with...
6 sets of:
4 x 50 swim/kick by 25's @ 1:00
1 x 100 swim/kick by 50's @ 1:40, descend 1-3 to what you can - should be juicy!
200 easy loosen = 7000 scm. Do an excellent job with your HW tonight & get excited for the next 3 weeks. Have a great day!