Monday January 27, 2014
Short Course Meters
Focus: Kicking/Cardio Work
Warmup: 2x: 5x100 Skips
Kick: 200 (345) moderate + 8x50 (105) Fast Average {descend the final 4}
Drill: 400 {50 Free + 25 Back + rest 30 + 25 Breast}
Pull: 3x100 (140) 5th {turns count for 2 strokes} + 4x50 (50) strong + R30 + 3x50 (45) Fast Avg, slight descend
Swim Freestyle: 4x50 (50) + 6x75 (110) + R60 + 7x100 (135) hold "Threshold Pace"
Threshold Pace may be = 100 PR plus 12-15 seconds (this is an estimate!)
Easy: 200 easy with underwater turns at one end of the pool.
Dryland: 6 sets of 10 push-ups plus 5 squats either today or tomorrow.
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