Friday November 22, 2013

Friday November 22, 2013 Short Course Meters

Practice Focus: Active Rest Freestyle 100s

3x100 Swim Free (145)
3x50 Kick (105)
3x100 (155) -- 75 Drill + rest 5 + 25 Swim {1 of each: Fly, Back, Breast}
3x50 Pull (55)
4x25 Drill (40) -- 1 of each
rest 20
4x75 Drill-Swim (145) 50 Drill + rest 20 + 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 No Breath Backstroke (swim normally, but don't inhale)
#4 Build to Last 10M Fast -- practice fast finish with fingertips  

3x150 Pull (R30) --"Thirds"

4x50 Stroke Drills (rest your choice)

3x:
1x25 Stroke* (30) -- descend rounds!
2x25 Free (40)
1x25 Stroke Drill (30)   

3x:
2x50 Stroke* (55) or (1 for Breast) -- descend rounds!
75 mix (115) -- mix up strokes if you'd like...the intervals get easier as you go from 75-50-25
50 mix (1)
25 mix (45)

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