Thursday November 21, 2013

Thursday November 21, 2013
Short Course Meters

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: 8x {20 on 30 off}
*for the set of 20 seconds, kick dolphin kick for the first 10 & shoot for 25 kicks in 10 seconds

12x25 (40) -- Kick, Drill, Swim Stroke {1 round of each: Fly, Back, Breast....or mix it up}

Resistance:
pick your resistance tool (Stretch Cord, Parachute, Power Tower)

Repeat the following 8 times:
2x{1x25 Fast against resistance + 1x25 easy on 1:30}
1x{1x50 easy}...rest about 45 seconds, and repeat!

Assistance FINS
9x75 (130) -- "Thirds" -- #1 final 25 fast / #2 middle 25 fast / #1 first 25 fast
+ 75 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

Optional Bonus work:
work 9 turns from the middle
3 -- Free (work on lowering your vision. look at the bottom of the pool's "T" -- not the center.)
3 -- Mixed
3 -- Stroke

*"Touch, Turn, Breathe"  on the open turns!