Tuesday Februry 4, 2014

Tuesday February 4, 2014
SCM

5x: 50 Free, 50 Kick, 50 Drill, 50 pull

1x:
1x200 Stroke Kick (good body position/glide on breast kick)
3x50 Fly kick (120)  -- fast average (with a board or on back)

4x25 Breast Kick - no board, breathe every 3rd kick (half stroke to breathe) (45)
4x25 breast drill -- 3Kicks, 1Pull (45)
4x25 breast drill -- 2Kicks, 1Pull (45)

4x:
50 breast drill (1) -- two kicks, one pull / strong (200 pace)
50 easy (1)
25 breast swim (35) -- 100 pace
25 easy (35)
25 breast swim (35) -- 100 pace
25 easy (35)
4x25 easy (50)

First round- get into it / descend rounds 2-4
(You may get to your pace right away, or it may take you a few rounds)

200 easy

4x free turns
4x fly-back turns
All fast

Swim down your choice