Friday December 20, 2013

Friday December 20, 2013
SCM

9x100 {100 Free (130) + 100 Free IM (145) + 100 Kick (2)}

3x: {12.5 Fast Dolphin Kick (40) + 25 {middle to middle, work turn} (50) + 12.5 Fast Finish}

3x150 Paddles/Fins (R40) -- use single fin/single paddle for two; use full equipment on #3

4x25 Stroke Drills (R30) 1750

3x {1x25 or 20-25 second bout + 25 easy} (140)
1x100 easy (rest 1:30 after)

3x {1x25 or 20-25 second bout + 25 easy} (135)
1x100 easy (rest 1:30 after)

2x {1x25 or 20-25 second bout + 25 easy} (130)
1x100 easy (rest 1:30-2:00 after)

1x {1x 25 or 20-25 second bout + 25 easy} (125)
1x100 easy

FINS: 9x75 (R30) -- middle 25 FAST!  {25 Stroke Drill + 25 Stroke Swim + 25 Free}

200 easy with underwater turns at the opposite end