Tuesday, June 2, 2009

DISTANCE - written for scm
Leaving one month from today!

600 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ :10 rest, 25 choice free drill, 25 choice drill NO FREE
3 x 400 as follows:
1 x 250 - odd 50's kick ez/FAST by 25's, even 50's swim free br 3/5 by 25's @ 4:15
1 x 150 swim negative split free br 3 @ 2:15
1 x 400 - 25 kick FAST, 75 swim, then 50/50, then 75/25, then last 100 is all kick FAST
:30 rest
3 x 400 as follows:
1 x 250 - odd 50's are swim IM order by 50, even 50's are breast kick on back @ 4:00
1 x 150 swim BIG negative split free br 3 @ 2:15
1 x 400 swim backstroke - negative split each 100
:30 rest
3 x 400 swim negative split free br 3 @ 5:30
1 x 400 pull free w/snorkel & buoy - roll hips, finish stroke
1:00 rest
Finish up with 4 sets of:
3 x 50 kick @ :55
4 x 25 kick FAST @ :10 rest
:30 rest between sets.
200 easy loosen = 7500 scm. Do an excellent job with your HW tonight, ice your shoulder when you get home and check your email. Have a great day!