Wednesday, July 1, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side, by 25's
200 easy choice skulling
1:00 rest
2 sets of (go freestyle on first set, then fly on second set):
6 x 25 @ :40 - dolphin kick underwater - continuous kick, then choice drill to the end
1 x 300 - drill/swim by 25's
:20 rest between sets. After 2nd set, get right into...
4 x 50 swim choice @ :55
4 x 75 swim/kick/swim by 25's @ 1:20
4 x 50 swim choice @ :50
4 x 75 kick/swim/kick by 25's @ 1:10
3 x 300 swim free br 3 @ :20 rest, negative split each 300, desc 2nd 150 1-3 to something strong, not all out, but strong - about 80-85%. Concentrate on good dolphin kick off of each turn & breaking out going forward.
1:00 rest
12 sets of, all @ 3:00...
:30 breaststroke kicking at wall on back, then...
1 x 75 kick FAST for time
:10 rest
1 x 25 LUNBUSTER
After last set, finish up with...
1 x 800 pull free br 3/5/7/9 by 50's
20 x 50 @ :55-
2- kick choice;
2- swim IM oder by 25's
200 easy loosen = 7200 scm. Eat well today, get excited for your trip. I think you're ready to tear it up over there! Have a great day!