Tuesday November 12, 2013

Tuesday November 12, 2013

SCM

 

1x400 Free-Non Free x50 (7)

4x100 Free (140) descend 1-4

4x50 Stroke Drill (105)

 

8x50 FINS (110) – 2 Single Arm + 2 Build to Fast Turn or Fast Finish (do both well; choose one aspect to do fast!)

4x:

75 Free (115) – 40M-60M Fast*

50 Stroke (1) – 20-35M Fast**

25 Stroke (45) – 15-25M Fast***                         


3x200 Pull (320) – 5^th                                                            

 

6x100 (135) – every 3^rd Back-Breast                                                                     

6x100 (140) – every 3^rd Breast-Free                                                                     

6x100 (145) – every 3^rd Free-Fly                                                                           

 

200 easy                                                                                                             

 

A.       12x50 – 2 Swim (55) + 2 Kick (105)*

Or

B.       8x100 FINS – 2 Swim (135) + 2 Kick (145)*

Or

C.        6x50 FINS/Paddles (no interval -- you choose!) Kick (Thumb-lock+Swim) @30.50 seconds or better (Big Fins) or @32.0 seconds or better zoomers (see link to video and instruction here: http://proswimworkouts.com/workouts/t2-aquatics-stroke-kick-swim-drills

 100 easy

 

Get ready for a strong resistance day tomorrow!