Friday November 1, 2013

Friday November 1, 2013
Short Course Meters

Practice Focus: Active Rest Freestyle 100s

4x50 Swim Free (55)
1x150 Kick (315)
4x50 Drill-Swim (105) -- Reverse IM order
1x150 Pull (245)
4x25 Drill (40) -- 1 of each
rest 20
3x50 Drill-Swim (110) -- rest (10) at 25s & build 25 Swim -- your choice of stroke.

12x25 (50)
#1 Wall Kick for (:05), turn, and sprint a 12.5M effort; plus an easy 12.5
#2 Choice Drill
#3 "Head Drill" -- start with a higher head than normal (exaggerated), and lower to your "spot"
#4 Build to Last 10M Fast -- practice fast finish with fingertips

6x50 Pull (50) -- breathe every 5th 1-3, breathe every 7th on 4-6 (each turn counts as 2 strokes)
3x100 Pull (140) -- Negative Split
exta 20 if needed
1x300 Pull (5) -- Strong Effort.  FINS and Paddles is ok here!

4x25 Stroke Drills (rest your choice)

5x:
100 Free* (130) -- descend the final 3 rounds!
75 mix (115) -- mix up strokes if you'd like...the intervals get easier as you go from 75-50-25
50 mix (1)
25 mix (45)

4x75 (130) -- dive first 25 (underwater for 15-25M fast)