Friday Morning, September 4, 2009

DISTANCE - written for scm
This might take a while, so get into your warmup right away.

600 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
15 x 50 @ 1:05
4- choice freestyle drill
1- kick negative split
3- choice breaststroke drill
2- kick choice negative split
2- 2 fly/2 breast drill
3- kick negative split - should almost be ez/FAST by 25's
1:00 rest
With snorkel...
9 x 50 kick breaststroke w/arms folded over shoulders, looking down - @ :10 rest; try o stay flat throughout, see if hips feel like they're rising up to the surface of the water as your feet come together.
1:00 rest
12 x 100 as follows:
1 x 50 kick FAST - get time
:10 rest
1 x 25 LUNGBUSTER
:20 rest
1 x 25 kick FAST - get time - can you guess the catch??
:30 rest between sets.
200 easy loosen after last 100 = 3800 scm. Do an excellent job with your HW tonight & get excited for next week. Have a great day!