Tuesday December 10, 2013
SCM
Practice Focus: Stroke Count 50s
400 Free + 300 Kick-Drill x50 + 200 Pull + 100 Back-Breast
8x phantom wall (50) -- 4 Kick-Kick + 4 Kick-Swim
8x25 (45) single arm {swim any stroke with one hand at the side}
8x25 (40) scull 15M + Swim 10M {transition from scull to swim -- odds* evens**}
3x150 Pull (R20-30) -- "Thirds"
1x100 mixed
16x50 (110)
Odds: Drill or Easy choice
Evens: Stroke {descend first 4, hold 2nd 50 100 pace with lowest possible stroke count}
200 easy
FINS 8x75 (115) -- middle 25 Fast Stroke*
200 easy
SCM
Practice Focus: Stroke Count 50s
400 Free + 300 Kick-Drill x50 + 200 Pull + 100 Back-Breast
8x phantom wall (50) -- 4 Kick-Kick + 4 Kick-Swim
8x25 (45) single arm {swim any stroke with one hand at the side}
8x25 (40) scull 15M + Swim 10M {transition from scull to swim -- odds* evens**}
3x150 Pull (R20-30) -- "Thirds"
1x100 mixed
16x50 (110)
Odds: Drill or Easy choice
Evens: Stroke {descend first 4, hold 2nd 50 100 pace with lowest possible stroke count}
200 easy
FINS 8x75 (115) -- middle 25 Fast Stroke*
200 easy
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