Sunday Morning, September 6, 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
6 x 50 @ :10 rest - 25 choice freestyle drill, 25 kick choice
4 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 FAST fly kick on side
6 x 100 kick desc 1-3/4-6 to what you can @ :20 rest - one set of 3 can be with a board
1:00 rest
With Erin, 12 sets of:
:30 kick FAST on back at wall (3rd, 6th, 9th & 12th set - go for 1:00)
1 x 25 swim FAST breaststroke - get time, then...
1 x 25 choice breaststroke drill
After 12th set, finish up with...
4 x 150 @ :20 rest - 50 kick moderate/FAST by 25's, then 25 choice drill
200 easy loosen = 3700 scm. Rest up today, stretch if you can. Tomorrow morning back here at 7:00 a.m. Have a great day!