Thursday Morning, September 10, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest
2- offside breathing freestyle drill, 25 ra 25 la
2- 2 fly/2 breast drill
1 x 600 as follows:
5o catch-up free w/overkick, 50 choice drill NO FREE, 50 kick moderate/FAST with board
1:00 rest
6 sets of:
1 x 50 @ 1:10 - 25 drill, 25 kick choice
1 x 50 @ 1:10 - kick moderate/FAST by 25's
1 x 50 @ 1:10 kick all out smoking FAST
1 x 100 kick IM order by 25's, desc 1-3 & 4-6 to something juicy!
:30 rest between sets
odd sets, 50's are on back;
even sets, 50's are with a board
200 easy loosen = 3900 scm. Do an excellent job in school today, eat well & drink plenty of water. Have a great day!