Monday 1.6.14
Short Course Meters
Focus: Kicking/Cardio Work
Warmup: 5x200 SKIPS
Kick: 300 (530) moderate + 8x50 (1) Fast Average {descend the final 4}
Drill: 300 {50 Free + 25 Back + 25 Breast}
Pull: 3x100 (140) 5th + 4x50 (50) strong + R30 + 3x50 (45) Fast Avg
Swim Freestyle: 4x50 (50) + 4x75 (110) + R60 + 9x100 (130) hold "Threshold Pace"
100 PR plus 12-15 seconds is a decent estimate
Easy: 200 easy with underwater turns (tight ball on flips) at one end of the pool
Short Course Meters
Focus: Kicking/Cardio Work
Warmup: 5x200 SKIPS
Kick: 300 (530) moderate + 8x50 (1) Fast Average {descend the final 4}
Drill: 300 {50 Free + 25 Back + 25 Breast}
Pull: 3x100 (140) 5th + 4x50 (50) strong + R30 + 3x50 (45) Fast Avg
Swim Freestyle: 4x50 (50) + 4x75 (110) + R60 + 9x100 (130) hold "Threshold Pace"
100 PR plus 12-15 seconds is a decent estimate
Easy: 200 easy with underwater turns (tight ball on flips) at one end of the pool
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