Thursday November 7, 2013

Thursday November 7, 2013
SCM

Practice Focus: Kick, Pull, Back/Breast Conditioning Set

12x50 (105) -- 25 Swim + 25 Drill {3 of each, Reverse IM order)

3x100 Kick (2) + 4x75 Free Swim (130)
2x100 Kick (150) + 4x75 Free Swim (130)
1x100 Kick (140) + 4x75 Free Swim (130) 

200 Pull (3) + 2x100 (145) 50 Back Swim + 50 Breast Swim or Drill
150 Pull (215) + 2x100 (145) 50 Back Swim + 50 Breast Swim or Drill
100 Pull (130) + 2x100 (145) 50 Back Swim + 50 Breast Swim or Drill 

3x: 3x50 Back (55) + 3x50 Breast (105)

it's ok to Drill the Breast or Swim the Breast.
It may be best to do this sequence: 2K 1Pull for #1; Swim #2, and Breast Pull/Fly Kick #3; OR 3K 1Pull for #1; 2K 1Pull for #2, and Swim on #3.

Swim Down 200 with underwater turns