Thursday, June 4, 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
2 sets of 9 x 75, all @ :15 rest
1-3: 50 fist free br 3, 25 fly kck on side - control kick from hips
4-6: 50 6 kicks 1 pull backstroke, 25 breast kick on back
7-9: 50 kick free on back, ez/FAST by 25's, then 25 choice drill
No rest between sets of 9. After #18, continue right into...
18 x 50 as follows:
2- swim free br 3 @ :55
1- swim free br 3 @ :45
2- swim/kick by 25's @ :55
1- swim free/NO FREE by 25's @ :45
1:00 rest after #18
6 x 50 kick @ 1:00
1 x 200 swim negative split free br 3, except 3rd 50 is br 5, @ 3:00
6 x 50 kick @ :55
1 x 200 swim negative split free br 3, except 3rd 50 is br 7, @ 3:00
6 x 50 kick @ :50
1 x 200 swim negative split free br 3, except 3rd 50 is br 9, @ 3:00
8 sets of, all @ 3:00...
1 x 75 kick FAST for time
:10 rest
1 x 25 LUNGBUSTER
After 8th set, warmdown with...
1 x 1200 pull, switch equipment by 400's, br 3/5/7/9 by 50's, except 1 x 400 is with a snorkel, equals 7050 scm. Do an excellent job with your HW tonight & be ready for workout tomorrow. Have a great day!