Saturday December 2013

Saturday December 21, 2013
SCM

1x300 Free IM (5)
3x100 Kick (210) -- mixed
1x200 Free IM (350) -- double pullouts
4x50 Pull (55) -- Negative Split

4x25 (1) -- pullouts (can you do it in 3 pullouts?)
4x25 (45) -- single arm Free
4x25 (45) -- single arm Breast
4x25 (35) -- Back, double arm Back x2

3x200 (320) -- 5th {turns count for 2 strokes}

9x50 (105) -- #1 Fly Drill / #2 Breast Swim / #3 Breast Kick* Descend 1-3
Rest 1 Minute
9x50 (1) -- #1 Free Swim / #2 Fly Kick #3 2K1P Breast Drill* Descend 1-3
Rest 1 Minute
9x50 (55) -- #1 Free Kick / #2  2 dolphin 2 breast Breast Drill #3 Breast Swim* Descend 1-3

It's ok to Swim the final 3 50s Free or Fly if you feel like it would a more effective end to the set

200 easy