Wednesday December 19, 2013

Wednesday December 18, 2013

SCM

1x200 Free (310) – 50R 50L 100 Negative Split

2x150 Kick-Drill (250) – 50 Kick choice + 100 Drill IM

3x100 Pull (140) – 50 Free + 50 Back

4x50 Pull (105) -- Breast {use a slight cheat kick, one kick per pull}

 

6x:    50 Free (50) + 25 Stroke Drill (40) + 25 Stroke Swim Build (30)          

Round 1-2 Fly; Round 3-4 Back; Round 5-6 Breast                                               

 

100 easy

 

3x:        {75 Back* (110) + 100 easy (140)}      

3x:        {50 Breast* (50) + 100 easy (150)}

4x:        {25 Fly* (30) + 100 easy (2)}     

It's a bonus if you can maintain perfect form on the easy swims, with proper attention to flipturns.
On the turns, swim straight in and straight out (no circling), and do as many turns with one non-breathing
stroke before the flip.                            

 

20x25

3 (35) 3b per 25 + 2 (30) Fast

Fins are optional on this set.   You may consider 2 rounds without Fins and 2 rounds with Fins                                 

 

200 easy


3 Starts or 6 turns