Monday October 28, 2013

Monday October 28, 2013
Short Course Meters

Practice Focus: Kicking, Pulling, Aerobic Freestlye

400 Free {50R 50L} breathe to the Right, then the Left
300 Kick {your choice}
200 Free IM {Free-Back-Breast-Free}
100 Kick {your choice}

12x50 Kick (105) -- 3 of each.  2 Moderate + 1 Stong Build

1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 25 Stroke Swim

3x200 Pull (320) -- 50 5th + 50 7th + 50 4th + 50 Fast

1x300 Free (440) or (510)
2x150 Free (220)     (235)
Rest 60
8x100 Free (130)     (140)

The 100s should be at perceived "threshold". The 300 is 85%, and the 150s are 90%.
Your heart rate shouldn't go above 155 after the 300, and 160-165 after the 150s.
Your heart rate may get to 165-170 (27-28 for 10 seconds) on the 100s.
Take your heart rate after the 100s Free.  Record Heart Beats for a 10 second count.
One minute after the first count started, take a second Heart Rate. 
Record both Heart Rates and the amont of beats dropped from HR 1 to HR 2.

200 easy with underwater turns at one end