Friday November 15, 2013

Friday November 15, 2013
SCM

Practice Focus: Active Rest Stroke Swims

1x400 Swim Mix
4x100 Free (rest 20) descend
4x50 Stroke Drill (rest 20)

Either Breast or Fly Focus:
4x25 (45) -- Kick with hands at side {breathe every other kick on breast; every 3rd kick on fly}
4x25 (45) -- 3K 1P {breast} or SSD {fly}
4x25 (45) -- 2K 1P {breast} or Swim Fly {breathe every other stroke}
4x25 (45) -- Swim {breathe every other stroke -- but lift neck/face out as you normally do...just don't inhale}.

3x300 Paddles/Fins (Rest 45-60) -- #1 last 100 fast* / #2 middle 100 fast** / #3 first 100 fast***
bonus: breathe 5th on everything except the fast 100.

200 stroke drills

6x50 (55) -- 1 Free + 1 Stroke* -- descend stroke 1-3
9x50 (1) -- 2 Free + 1 Stroke** -- hold strong stroke paces here (stay consistent with times)
12x50 (105) -- 3 Free + 1 Stroke*** -- descend stroke 50s to finish. 
Be aware of stroke count for use later in the month.

200 easy with underwater turns

bonus: complete either 3 racing starts or 6 fast turns to finish