Saturday February 15, 2014
SCM
3x:
100 Swim Free (140)
50 Kick (1)
100 Back - Breast (150) -- swim or drill
50 Pull (1)
16x25 (45) -- 2 single arm free, 2 single arm breast
1x200 -- 25 free 5th plus 25 breaststroke on your back
1x200 pull (3) 5th
1x150 pull (220) negative split
1x100 pull (140) 5th
1x50 pull (--) strong
8x75 (130) -- every 4th stroke*
12x50 (105) -- every 3rd stroke*
16x25 (40) -- every other stroke*
Breaststrokers do 75 as 2on2under with open turns; 50s breast with fast flip turns
500 (50 free plus 25 fly or breast drill, rest, 25 underwater pull outs). Shoot for 4!
SCM
3x:
100 Swim Free (140)
50 Kick (1)
100 Back - Breast (150) -- swim or drill
50 Pull (1)
16x25 (45) -- 2 single arm free, 2 single arm breast
1x200 -- 25 free 5th plus 25 breaststroke on your back
1x200 pull (3) 5th
1x150 pull (220) negative split
1x100 pull (140) 5th
1x50 pull (--) strong
8x75 (130) -- every 4th stroke*
12x50 (105) -- every 3rd stroke*
16x25 (40) -- every other stroke*
Breaststrokers do 75 as 2on2under with open turns; 50s breast with fast flip turns
500 (50 free plus 25 fly or breast drill, rest, 25 underwater pull outs). Shoot for 4!
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