Wednesday, June 10, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free drill, 25 breast kick on back
14 x 50 @ 1:00 - odds are ra2 la2 freestyle drill, evens are breast pull w/free kick (@1:10 if you need to)
1 x 400 - 50 2 kicks 1 pull breaststroke, 50 drill/swim backstroke by 25's
8 sets of:
:30 kick FAST on back at wall
1 x 25 swim breaststroke build to FAST finish @ :40
No rest between sets.
After 8th set, get right into...
8 x 25 @ :40- 1/2 swim FAST w/explosive breakout, 1/2 drill
1:00 rest
5 sets of:
2 x 75 swim backstroke @ 1:20 - great tempo & breakouts throughout, steady 6 beat kick on middle 25, try to hold for last 25
4 x 50 swim/kick breaststroke by 25's @ 1:00 - descend 1-4 (@ 1:10 if you need to)
1 x 200 swim IM, #1 is drill/swim by 25's, #2 is swim neg split, #3 is swim FAST, #4 is drill, #5 is all out FAST
1:00 rest between sets.
After 5th set, finish up with...
3 x 400 swim negative split freestyle br 3 @ 5:30, descend the 2nd 200 1-3 to what you can
200 easy loosen = 7150 scm. Do an excellent job on your HW today, enjoy time with your relatives & get excited for the Milwaukee meet. Have a great day!