Tuesday, June 30, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest as follows:
odds- 50 catch-up free drill, 50 choice drill NO FREE
evens- 50 choice drill/swim by 25's, 50 kick - breast kick on back or fly side kick on side
8 x 25 @ :40
odds- 1/2 kick FAST 1/2 backstroke drill
evens- 1/2 swim FAST choice then drill to the end
1:00 rest
3 sets of:
3 x 50 swim/kick by 25's @ 1:00
1 x 150 swim free br 3 @ 2:00
3 x 50 swim free/NO FREE @ :55
1 x 150 swim free br 3 @ 1:55
3 x 50 swim free @ :50
1 x 150 swim free br 3 @ 1:50
No rest between sets. After 3rd set, get right into...
8 x 200 swim negative split free br 3 @ 2:45
1 x 600 pull free br 3/5/7/9 by 50's - roll hips, finish stroke
7100 scm
Do an excellent job with your HW tonight & get excited for your trip! Have a great day!