Thursday, June 18, 2009

DISTANCE - written for scm
Great job yesterday!

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 50 @ :10 rest ra2 la2 free drill
4 x 50 @ :10 rest - 25 2 kicks 1 pull breaststroke, 25 fly kick on side
4 x 75 @ :10 rest - 50 offside breathing freestyle, 25 breaststroke kick on back
1:00 rest
2 sets of - all @ :10 rest-
1 x 400- 50 swim free br 3, 50 choice kick moderate
1 x 600- 50 back, 50 breast, 50 free - each 50 is swim/drill by 25's - 4 times through
1 x 800 pull free br 3/5/7/9 by 50's - pull w/snorkel in 2nd set
Just :10 rest between sets; 1:00 rest after 2nd set - get HR immediately & OML
With fins, 6 sets of:
1 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1 x 25 all drill @ :40
1 x 25 swim build to FAST @ :40
1 x 25 FAST dolphin kick on side @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim build to FAST
No rest between sets. After 6th set, take off fins and finish up with...
12 x 50 swim @ :55 - 2 free br 3, 1- free/back by 25's - good tempo on backstroke
200 easy loosen = 7200 scm. Stretch today, eat well, get excited for the meet next weekend. Have a great day!