Friday January 4, 2013

Friday January 4, 2013
LCM

4x: {100 Swim + 50 Kick + 50 Drill + 50 Kick}

16x25 (50)
#1 Wall Kick for (:05), turn, and sprint a 12.5M effort; plus an easy 12.5
#2 Choice Drill
#3 "Head Drill" -- start with a higher head than normal (exaggerated), and lower to your "spot"
#4 Build to Last 10M Fast -- practice fast finish with fingertips
6x100 FINS/Paddles (145) -- #1-2: R Fin/L Paddle // #3-4: L Fin/R Paddle // #5-6 Full Equipment

1x200 Stroke Drill
20x50 (110)
odds -- Free or Mix
evens -- alternate (#2: 25 Stroke* + #4: 50 Stroke*)
*50 Stroke = Stroke Count 20 under time

8x50 (Rest 20) -- 2 choice + 4 5th + 2 choice