Friday Morning, September 11, 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
4 x 200 @ :15 rest - 00 choice drill NO FREE, 50 choice kick negative split, 50 catch-up free w/overkick
1:00 rest
2 sets of:
12 x 50 @ :10 rest (@ :55 in 2nd set)
1- fly kick @ side/choice drill
2- kick choice FAST
3- catch-up free w/overkick
1 x 400 swim negative split free br 3 (all pull in 2nd set)
1:00 rest between sets.
4000 scm
Do an excellent job on your H.W. this weekend. Eat well, drink lots of water. Sunday at 2:15 p.m. at the Y. Have a great day!