Tuesday, June 9, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 x 400 @ :20 rest
#1- 50 offside breathing freestyle drill, 50 fly kick on back or side
#2- 50 swim backstroke, 50 breaststroke kick w/board - squeeze feet together
#3- 50 2 kicks 1 pull breaststroke, 50 fist free br 3
12 x 50 @ :55 as follows:
2- swim free br 3, good breakouts & turns
1- swim free/NO FREE by 25's
1 x 1800 swim as follows:
300 pull free br 3/5/7 by 50's
300 swim backstroke - good breakouts will shorten the pool
300 IM - 3 x 100 IM's desc 1-3 to what you can
2 times through
1:00 rest
With fins, 3 sets of:
9 x 25 @ :35
1- swim 1/2 FAST 1/2 easy; 2- all drill; 3- swim build to FAST
4 x 50 fly kick on side @ :40
3 x 75 breast pull w/free kick desc 1-3 to what you can @ 1:30
No rest between sets.
250 easy loosen = 7000 scm. Do an excellent job with your HW tonight & stay focused for the next three weeks. Have a great day!