Thursday, June 25, 2009

DISTANCE - written for scm (for today, can also be for SPRINTERS)

600 swim freestyle
400 reverse IM - each 100 is drill/swim/easy breast kick on back/easy kick choice
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest - drill/fly kick on side/drill/swim by 50's
12 x 75 as follows:
2- drill/swim/drill by 25's @ 1:30
2- swim free br 3 @ 1:10
1 x 400 pull free br 3/5 by 50's
:20 rest
8 x 50 swim easy free @ :55 OR free/choice by 25's @ :15 rest
1:00 rest
With fins, finish up with...
20 x 25 @ :45
odds are always drill; #2 is FAST breakout, then easy to the end; #4 is build to FAST finish
200 easy loosen = 4200 scm. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!