November 4, 2013

November 4, 2013
Short Course Meters

Practice Focus: Kicking, Pulling, Aerobic Freestlye

5x200 SKIPS (Swim Free, Kick, IM Drill, Pull, Swim Free IM)
1x400 Kick moderate (740)
4x100 Kick Fast (155) -- pick the same stroke and stick with it.

1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 15 Jumping Jacks or 50 Jumpropes + 5 pushups + 25 Dive with first 15 Stroke Swim Strong off the dive {easy to the wall}

1x200 Pull (310) 3-5-7-5
4x50 Pull (50) Fast Average (descended)
1x150 Pull (230) 3-5-7
3x50 Pull (45) Fast Average (descended)

200 Reverse IM Drill or Swim

4x:
1x100 Free (140) moderate
3x50 Free (50) or Stroke (1) fast average, descend

Feel free to complete the final set Freestyle or Stroke.  If you'd like, you may swim the first two 50s Free and the last 1 Stroke.  You may also work on your IM: Fly-Back; Back-Breast; Breast-Free.

Easy Swim down 200 with underwater turns at one end of the pool.