Monday 11.11.13
Short Course Meters
Focus: Kicking/Cardio Work -- 4250M
Warmup: 5x200 SKIPS {Swim, Kick, IM Drill, Pull, Swim}
Kick: 300 (540) moderate + 8x50 (105) Fast Average {descend the final 4}
Drill: 300 {50 Free + 25 Back + 25 Breast}
Pull: 3x100 (140) 5th {turns count for 2 strokes} + 4x50 (50) strong + R30 + 3x50 (40) Fast Avg
Swim Freestyle: 4x50 (50) + 4x75 (110) + R60 + 9x100 (135) hold "Threshold Pace"
Threshold Pace = 100 PR plus 12-15 seconds (this is an estimate!)
Easy: 200 easy with underwater turns (tight ball on flips) at one end of the pool.
Short Course Meters
Focus: Kicking/Cardio Work -- 4250M
Warmup: 5x200 SKIPS {Swim, Kick, IM Drill, Pull, Swim}
Kick: 300 (540) moderate + 8x50 (105) Fast Average {descend the final 4}
Drill: 300 {50 Free + 25 Back + 25 Breast}
Pull: 3x100 (140) 5th {turns count for 2 strokes} + 4x50 (50) strong + R30 + 3x50 (40) Fast Avg
Swim Freestyle: 4x50 (50) + 4x75 (110) + R60 + 9x100 (135) hold "Threshold Pace"
Threshold Pace = 100 PR plus 12-15 seconds (this is an estimate!)
Easy: 200 easy with underwater turns (tight ball on flips) at one end of the pool.
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