Thursday, June 11, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :15 rest - 50 ra2 la2 free, 25 breast kick on back
6 x 100 swim @ 1:35
odds are free br 3, except 3rd 25 is br 5
evens are swim free/NO FREE by 50's
8 x 25 @ :45 - 1/2 swim FAST, 1/2 drill
1:00 rest
3 sets of:
4 x 50 swim-kick by 25's @ :55
1 x 100 kick FAST @ 1:00 rest - #2 with a board
After 3rd set...
1 x 300 swim negative split
3 sets of:
4 x 50 swim-kick by 25's @ :55
1 x 75 kick FAST @ 1:00 rest - #2 with a board
After 3rd set...
1 x 300 swim negative split
3 sets of:
4 x 50 swim-kick by 25's @ :55
1 x 50 kick FAST @ 1:00 rest - #2 with a board
1 x 300 pull free br 3/5/7
1:00 rest
1 x 300 kick FAST
1 x 800 pull/drill choice = 7075 scm. Eat well today, stretch tonight & get excited for the meet. Have a great day!