Tuesday December 31, 2013
SCM
4x50 Free (55)
4x50 Kick (105)
4x50 Drill (1)
Repeat... 3 of each, then 2 of each
Kick: 300-200-150-100 (rest 40 between). 300 and 150 are breast, ride the kick; 200 and 100 are Free or back, work it.
4x: Easy 75, rest 20, build strong 25
4x100 (150) -- 25 free, 25 stroke kick, 25 stroke drill, rest to (120), 25 stroke swim
4x100 (155) -- same way, rest until (125)
4x100 (2) -- same way, rest until (130)
You can swim the same stroke for 12, or switch with each set of 4.
100 easy
4 fast turns and 3 fast starts (take enough rest to go pretty fast on these)
SCM
4x50 Free (55)
4x50 Kick (105)
4x50 Drill (1)
Repeat... 3 of each, then 2 of each
Kick: 300-200-150-100 (rest 40 between). 300 and 150 are breast, ride the kick; 200 and 100 are Free or back, work it.
4x: Easy 75, rest 20, build strong 25
4x100 (150) -- 25 free, 25 stroke kick, 25 stroke drill, rest to (120), 25 stroke swim
4x100 (155) -- same way, rest until (125)
4x100 (2) -- same way, rest until (130)
You can swim the same stroke for 12, or switch with each set of 4.
100 easy
4 fast turns and 3 fast starts (take enough rest to go pretty fast on these)
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