Monday 10.21.13
Short Course Meters (adjust for yards)
Focus: Kicking/Cardio Work -- 4200M
Warmup: 5x200 SKIPS {Swim, Kick, IM Drill, Pull, Swim}
Kick: 8x50 (105) moderate, mix strokes + 1x300 ( --- )...Strong effort on 300
Drill: 300 {50 Free + 25 Back + 25 Breast}
Pull: 8x50 (1) breath 4 times down & 3 times back + 3x100 Pull (140)...descend 100s
Swim: 4x125 Free (205) + 4x100 Free (135) + 4x75 Free (110)...
Pulse for (:10) count should be around 25-26 on the 125s, 26-27 on the 100s, and 26-28 on the 75s. Adjust intervals as needed.
Easy: 200 easy with underwater turns (tight ball on flips) at one end of the pool.
Short Course Meters (adjust for yards)
Focus: Kicking/Cardio Work -- 4200M
Warmup: 5x200 SKIPS {Swim, Kick, IM Drill, Pull, Swim}
Kick: 8x50 (105) moderate, mix strokes + 1x300 ( --- )...Strong effort on 300
Drill: 300 {50 Free + 25 Back + 25 Breast}
Pull: 8x50 (1) breath 4 times down & 3 times back + 3x100 Pull (140)...descend 100s
Swim: 4x125 Free (205) + 4x100 Free (135) + 4x75 Free (110)...
Pulse for (:10) count should be around 25-26 on the 125s, 26-27 on the 100s, and 26-28 on the 75s. Adjust intervals as needed.
Easy: 200 easy with underwater turns (tight ball on flips) at one end of the pool.
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