Monday December 9, 2013

Monday December 9, 2013

SCM

Practice Focus: Kick, Pull, Aerobic

4x: {100 Free Swim + 50 Kick + 50 Drill + 50 Pull (5th)}

3x50 Kick (105) Strong + 100 easy (145)
3x50 Kick (1) Stronger + 100 easy (145)
3x50 Kick (55) Strongest + 100 easy (145)

3x: {25 Free + 25 Back + 25 Stroke Drill + rest 20 + 25 Stroke Build to Fast Finish}

3x50 Moderate Swim or Pull (55) + 150 Pull (220) Strong
3x50 Moderate Swim or Pull (55) + 100 Pull (135) Stronger
3x50 Moderate Swim or Pull (55) + 50 Pull (50) Strongest

1x100 easy

1x200 Free IM (330) -- build your energy as you through each distance
2x150 Back-Breast-Free (245)
3x100 Free (140)
rest 40
4x50 Free (55)

200 Swim Down {underater turns at the opposite end}