Friday October 25, 2013

Friday October 25, 2013
Short Course Meters

Practice Focus: Active Rest 25s

1x200 Swim Free (315)
3x50 Kick (105)
1x150 Swim Back-Breast-Free (245)
3x50 Pull (55)
1x100 IM Drill or Swim
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 2 Flip 25 -- either Free or Back -- flip at the 6th-7th stroke (middle of the pool), & flip at the finish
#4 Build to Last 10M Fast -- practice fast finish with fingertips

1x300 Pull or Swim (Rest 60) -- breathe 3.5.7 x100 {4.6.8 is ok}
3x100 Pull or Swim (125) or (130) or (135) or (140), etc.... -- you choose, should be 15-20 seconds
6x50 Pull or Swim (45) or (50) or (55), etc... -- you choose, should be half your 100 or a touch easier

4x25 Stroke Drills (rest your choice)

3 rounds:
3x50 easy or stroke drill (1)
1x25 Fast Stroke* (40)
3x50 easy or stroke drill (105)
2x25 Fast Stroke** (40) -- Descend the pair of 25s 1-2
1x125 easy (250)

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