Thursday November 13, 2013

Thursday November 13, 2013
SCM

Practice Focus: Resistance Training

Warm up: 400 Free {50R 50L breathing} + 300 Kick-Drill x50 + 200 Pull (breathe 5th) + 100 Back-Breast x50}

Vertical Kick: 4x {20 on 40 off} + 4x {10 on 30 off}
*for the set of 10 seconds, kick dolphin kick.  Shoot for 25 kicks in 10 seconds!

9x25 (40) -- Kick, Drill, Swim Stroke {1 round of each: Fly, Back, Breast....or mix it up}
1x75 easy

Resistance:
pick your resistance tool 

Repeat the following four times:
3x: {1x25 Fast against resistance + 1x25 easy} -- inverval should be (1:30)
1x: {1x50 easy -- interval should be (2:00)}
Pay attention to your stroke count.  If you start to go up in strokes, make sure you are holding water!
{It's ok to increase your stroke count if you are a) going faster, and b) purposefully going for a higher rate.  Just make sure you are on top of your stroke!}

Assistance (FINS -- or stretch cord)
if the only resistance item you have is a T-shirt, then either kick this set the way it's written, or do 12x50 (110) alternating 50 easy swim and 50 Fast Kick.

4x:
1x50 (110) -- 25 Moderate + 25 Fast
1x50 (110) -- easy
1x50 (110) -- 25 Fast + 25 easy

Swim Down:

5x100 'Free IM '(145) -- strong kick-outs and double pullouts on breaststroke
free, back, breast, free
odds can be pull (breathe 5th) if you'd prefer