Tuesday, June 23, 2009

DISTANCE - written for scm
Outstanding day yesterday, great job all around - congratulations! Stay focused & keep up the good work!

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 offside breathing, 50 breast kick on back
6 x 75 @ :10 rest - 50 choice drill NO FREE, 25 fly kick on side
5 x 50 @ :10 rest - 25 swim free, 25 swim back or breast
1:00 rest
3 x 100 swim free br 3 - 2 @ 1:35, 1 @ 1:20
1 x 300 pull free br 3/5/7 by 50's
:20 rest
5 x 100 swim free br 3 @ 1:30, except #5 is @ 1:15
1 x 500 pull free br 3/5 by 100's
:20 rest
7 x 100 swim free br 3 @ 1:25, except #7 is @ 1:10
1 x 700 pull free br 3
1:00 rest
7 sets of:
2 x 50 drill choice @ 1:10
4 x 25 @ :45 kick as follows:
odds - FAST underwater dolphin kick to the breakout, then easy kick to the end;
evens- FAST kick
No rest between sets.
200 easy loosen = 7100 scm. Stretch today, stay hydrated & stay out of the sun. Have a great day!