Tuesday October 22, 2013

Tuesday October 22, 2013
Short Course Meters

Practice Focus: "Active Rest" Pace Set / Pace for a 100/200 race.

Warmup: 4x: {100 Free + 50 Stroke Kick + 50 Stroke Drill + 50 Pull}
100 Free: 50 breathe to the right, 50 breathe to the left / 50 Kick & Drill -- 1 round of each / 50 Pull breathe every 5th stroke

Specific Preset: 12x25 (45)
#1 12.5 Fast + 12.5 easy
#2 Stroke Drill of choice
#3 Swim; build through 25, last 10M Fast
#4 Stroke Drill of choice or easy 25

General Preset: 3x150 (Rest 20-30) -- FINS and Paddles
#1 Right paddle/Left Fin
#2 Left paddle/R Fin
#3 Both paddles, both Fins

Stroke Technique: 1x150 {25 Free + 25 Stroke Drill}

Main Series -- your "Stroke"
3x: {75 Free or Stroke*(105) + 100 easy (150)}
4x: {50 Stroke** (45) + 100 easy (155)}
4x: {25 Stroke*** (25) + 100 easy (2)}
"Stroke" = any stroke you'd like to work on.  You may consider maintaining the same stroke over the course of the set for a deeper training effect. 

...plus additional 75 easy

FINS: 4x100 "Quarters" (rest 20-30)
#1 last quarter (25M) fast
#2 third quarter fast
#3 second quarter fast
#4 first quarter fast

200 easy with underwater turns at one end