Tuesday, June 16, 2009

DISTANCE - written for scm
Pretty moderate today...I will get there as soon as I am done with meet entries in Northfield.

600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest -
50 ra2 la2 free, 50 choice moderate kick on odds;
evens are 50 choice drill/swim by 25's NO FREE, 50 swim free br 3 w/good breakouts
8 x 150 @ :15 rest
2- 50 swim free br 3, 25 fly kick on side
2- 50 swim breast/back by 25's, 25 choice kick build to strong
3 x 400 swim free br 3 @ :20 rest - except #2 is pull br 3/5/7/9 by 50's w/buoy only
1 x 1200 as follows:
100 swim IM, 100 kick moderate, 100 swim free - 3 times through, concentrate on good turns & breakouts throughout.
Finish up with...
10 x 100 swim free br 3 @ 1:20
200 easy loosen = 7200 scm. Do an excellent job with your HW today & wear your sunscreen. Have a great day!