Monday November 18, 2013
Short Course Meters
Practice Focus: Kicking, Pulling, Aerobic Freestlye
400 Free {50R 50L} breathe to the Right, then the Left
300 Kick {your choice}
200 Free IM {Free-Back-Breast-Free}
100 Kick {your choice}
12x50 Kick (105) -- 3 of each. 2 Moderate + 1 Fast*
1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 25 Stroke Swim
3x200 Pull (320) -- 50 5th + 50 6th + 50 4th + 50 Fast*
2x300 Free (435) or (505)
2x150 Free (220) (235)
Rest 60
4x100 Free (130) (140)
4x75 Free (110) (120)
The 100s should be at perceived "threshold pace". The 75s should be a touch quicker, but not as fast as you can go. The 300s should be well above perceived threshold pace, and the 150s should be quicker than the 300s, but not quite as fast as the 100s.
200 easy with underwater turns at one end
Short Course Meters
Practice Focus: Kicking, Pulling, Aerobic Freestlye
400 Free {50R 50L} breathe to the Right, then the Left
300 Kick {your choice}
200 Free IM {Free-Back-Breast-Free}
100 Kick {your choice}
12x50 Kick (105) -- 3 of each. 2 Moderate + 1 Fast*
1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 25 Stroke Swim
3x200 Pull (320) -- 50 5th + 50 6th + 50 4th + 50 Fast*
2x300 Free (435) or (505)
2x150 Free (220) (235)
Rest 60
4x100 Free (130) (140)
4x75 Free (110) (120)
The 100s should be at perceived "threshold pace". The 75s should be a touch quicker, but not as fast as you can go. The 300s should be well above perceived threshold pace, and the 150s should be quicker than the 300s, but not quite as fast as the 100s.
200 easy with underwater turns at one end
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