November 25, 2013
Short Course Meters
Practice Focus: Kicking, Pulling, Aerobic Freestlye
400 Free + 300 Kick-Drill x50 + 200 Pull + 100 Back-Breast
4x100 Kick moderate (210) -- 50 Breast + 50 Choice
1x300 Kick (----) -- Breast, focus on riding the kick
It's ok to pick a different stroke!
1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 20 Jumping Jacks or 50 Jumpropes + 5 pushups + 25 Dive with first 15 Stroke Swim Strong off the dive {easy to the wall}
1x300 Pull (5) 5th
7x50 Pull -- 4 (55) + 1 (50), 1 (45), 1 (40) -- work it!
200 Reverse IM Drill or Swim
4x:
1x75 Free (120) moderate
3x75 Free (110) Strong -- hold perceived threshold pace.
This is the type of set where it's more valuable to hold pace; you don't need to descend. Keep your HR steady and your effort in the 85% range (not the 95% range).
Easy Swim down 200 with underwater turns at one end of the pool.
Short Course Meters
Practice Focus: Kicking, Pulling, Aerobic Freestlye
400 Free + 300 Kick-Drill x50 + 200 Pull + 100 Back-Breast
4x100 Kick moderate (210) -- 50 Breast + 50 Choice
1x300 Kick (----) -- Breast, focus on riding the kick
It's ok to pick a different stroke!
1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 20 Jumping Jacks or 50 Jumpropes + 5 pushups + 25 Dive with first 15 Stroke Swim Strong off the dive {easy to the wall}
1x300 Pull (5) 5th
7x50 Pull -- 4 (55) + 1 (50), 1 (45), 1 (40) -- work it!
200 Reverse IM Drill or Swim
4x:
1x75 Free (120) moderate
3x75 Free (110) Strong -- hold perceived threshold pace.
This is the type of set where it's more valuable to hold pace; you don't need to descend. Keep your HR steady and your effort in the 85% range (not the 95% range).
Easy Swim down 200 with underwater turns at one end of the pool.
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