Thursday December 12, 2013

Thursday December 12, 2013

SCM

1x600 {as 200 Free, 200 IM Drill, 200 Free IM}

 

3x:

1x100 Kick or Drill Mix (R15-30)

1x50 Breast Kick {egg beater} (R15-30)

1x50 Breast Kick {ride the kick} (R15-30)

4x:

75 (130) {15M build + 50M Drill + 10M build}

50 (55) {DBL arm Backstroke}

25 (30) {Stroke Drill}*

25 (35) {Stroke Swim}**

25 (40) {easy}                                        

 

Additional 100 easy

 

12x50 Pull (or paddles)

3 – (55) 4-3 breaths per 25

3 – (50) Negative split

3 – (45) descend*

3 – (55) descend**

 

200 easy or more, plus 1-2 starts