Monday December 30, 2013
SCM
Practice focus: Kick, Pull, Free Aerobic
5x200 SKIPS
9x50 (105) -- build the stroke swims
#1 15 free, 20 drill, 15 Stroke Swim
#2 15 drill, 20 Stroke swim, 15 free
#3 15 Stroke Swim, 20 free, 15 drill
Kick: 12x50 (105) descend 1-4 x3
300 Drills: 25 free swim, 25 stroke drill, 25 back, rest 15, 25 stroke swim
Pull: 9x50 (1) 3rd, 5th, 7th
Swim: 12x100 free: 3 (140), 3 (135), 3 (140), rest 40, 3 (130)
Work the 100s on 135 and 130; cruise the 100s on 140
200 easy
SCM
Practice focus: Kick, Pull, Free Aerobic
5x200 SKIPS
9x50 (105) -- build the stroke swims
#1 15 free, 20 drill, 15 Stroke Swim
#2 15 drill, 20 Stroke swim, 15 free
#3 15 Stroke Swim, 20 free, 15 drill
Kick: 12x50 (105) descend 1-4 x3
300 Drills: 25 free swim, 25 stroke drill, 25 back, rest 15, 25 stroke swim
Pull: 9x50 (1) 3rd, 5th, 7th
Swim: 12x100 free: 3 (140), 3 (135), 3 (140), rest 40, 3 (130)
Work the 100s on 135 and 130; cruise the 100s on 140
200 easy
No comments:
Post a Comment