Friday December 27, 2013
SCM
3x:
150 Free
100 Kick
50 Stroke Drill
rest 20-30 between
18x25 (40) Free, Stroke Drill, Stroke Swim -- 2 rounnds of each: Fly, Back, Breast
4x:
1x100 Breast Kick (210)
2x25 Breast Pull (40)
8x50 Free Pull
4 -- 3/3 breaths per 25 (1)
4 -- 3/2 breaths per 25 (1)
30x50 (1) -- odds Free + evens Breast*
for an extra challenge, do the Breast 50s with flipturns
Goal: accumulate fast 50s (15x50 is more than our usual amount of "fast swimming", so the goal is not to repeat your fastest 50s of the season, but get within a second or two -- and do it 15x.)
200 easy
SCM
3x:
150 Free
100 Kick
50 Stroke Drill
rest 20-30 between
18x25 (40) Free, Stroke Drill, Stroke Swim -- 2 rounnds of each: Fly, Back, Breast
4x:
1x100 Breast Kick (210)
2x25 Breast Pull (40)
8x50 Free Pull
4 -- 3/3 breaths per 25 (1)
4 -- 3/2 breaths per 25 (1)
30x50 (1) -- odds Free + evens Breast*
for an extra challenge, do the Breast 50s with flipturns
Goal: accumulate fast 50s (15x50 is more than our usual amount of "fast swimming", so the goal is not to repeat your fastest 50s of the season, but get within a second or two -- and do it 15x.)
200 easy
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