Wednesday, June 24, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 300* @ :20 rest - 50 catch-up free drill, 50 choice drill/swim by 25's
*In 1st 300 go breaststroke drill on even 50's; in 2nd 300, go backstroke; in 3rd 300 go fly
21 x 50 as follows:
2- swim free/IM order by 25's*
1- swim negative split free*
#'s 1-12 @ :55; #'s 13-21 @ :50
50 easy loosen after #21
1:00 rest
8 sets of:
3 x 75 swim IM desc 1-3 to all out FAST @ 1:30 (#1 can be drill)
3 x 25 swim FAST @ :10 rest (2 sets of each stroke)
1 x 50 kick FAST
1 x 50 easy loosen
1:00 rest between sets.
After last set, finish up with...
1 x 600 pull free br 3/5/3/7 by 50's = 7000 scm. Do an excellent job with your HW tonight & wear your sunscreen today. All easy tomorrow. Have a great day!