Friday December 6, 2013

Friday December 6, 2013
SCM

Practice Focus: Active Rest Stroke

1x300 Free (445)
3x100 Kick (205)
1x300 Free IM (515)
3x100 Pull (145)

12x25 PB (45)
3 of each- use a small cheat kick on short axis strokes

12x25 (40)
1- dbl arm back
2- 12.5 fast!
3- build to fast finish

3x200 Pull (310)
Odds - 5th
Even- negative split

200 stroke drill

3x50 stroke (105)
1x100 easy (150)
2x50 stroke (1)
1x100 easy (155)
1x50 stroke (55)
1x100 easy (150)
3x25 stroke (40)
1x100 easy (155)
2x25 stroke (35)
1x100 easy (2)
1x25 stroke (30)
1x100 easy (-)

4 perfect turns from the middle