Monday December 23, 2013

Monday December 23, 2013
Short Course Meters

Practice Focus: Kicking, Pulling, Aerobic Freestlye

400 Free {50R 50L} breathe to the Right, then the Left
300 Kick {your choice}
200 Free IM {Free-Back-Breast-Free}
100 Kick {your choice}

12x50 Kick (105) -- 3 of each. 2 Moderate + 1 Stong Build

1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 25 Stroke Swim

8x50 Pull (55) -- 2x:  50 5th, 50 7th, 50 4th, 50 Fast

1x200 Free (310) "pink" pace
2x150 Free (220) "pinkish-red pace"   
Rest 60
10x100 Free (130) "red pace"   

200 easy with underwater turns at one end