Friday November 8, 2013

Friday November 8, 2013
SCM

Practice Focus: Active Rest 75s

400 Swim Free {50R 50L breathing}
300 Kick-Drill x50
200 Pull {5th}
100 Back-Breast

12x25 (50)
#1 Wall Kick for (:05), turn, and sprint a 12.5M effort; plus an easy 12.5
#2 Choice Drill
#3 "Head Drill" -- start with a higher head than normal (exaggerated), and lower to your "spot"
#4 Build to Last 10M Fast -- practice fast finish with fingertips

8x100 IM (145) -- "Quarters" {#1/5 Free Fast / #2/6 Brst Fast / #3/7 Back Fast / #4/8 Fly Fast
ok to drill or swim throughout the set

4x25 Stroke Drills (rest your choice)

6x:
75 Free or Stroke (115) *Descend 1-3
50 Free 5th (1)
25 Stroke Drill (45)

6x50 (120) -- dive first 25 (underwater for 15-25M fast)