Thursday October 24, 2013

Tuesday October 24, 2013
Short Course Meters

Practice Focus: Resistance Training

Warm up: 400 Free {50R 50L breathing} + 300 Kick-Drill x50 + 200 Pull (breathe 5th) + 100 Back-Breast x50}

Vertical Kick: 4x {20 on 40 off} + 4x {10 on 30 off}
*for the set of 10 seconds, kick dolphin kick.  Can you get 25 kicks in 10 seconds?

9x25 (40) -- Kick, Drill, Swim Stroke {1 round of each: Fly, Back, Breast....or mix it up}
1x75 easy

Resistance:
pick your resistance tool (T-shirt, Stretch Cord, Parachute, Power Tower)

Repeat the following three times:
3x: {1x25 Fast against resistance + 1x25 easy} -- inverval should be (1:30)
1x: {1x50 easy -- interval should be (2:00)}

Assistance (FINS -- or stretch cord)
if the only resistance item you have is a T-shirt, then either kick this set the way it's written, or do 10x50 (110) alternating 50 easy swim and 50 Fast Kick.

4x50 (110) -- 25 Moderate + 25 Fast
1x50 (110) -- easy
4x50 (110) -- 25 Fast + 25 easy

Swim Down:

5x100 'Free IM '(145) -- strong kick-outs and double pullouts on breaststroke
free, back, breast, free
odds can be pull (breathe 5th) if you'd prefer