Thursday January 23, 2014

Thursday January 23, 2014
Short Course Meters

3x100 Swim Free (145) 50r 50l
3x50 Kick (105)
3x100 (155) -- 75 Drill + rest 5 + 25 Swim {1 of each: Fly, Back, Breast}
3x50 Pull (55)
4x25 Drill (40) -- 1 of each
rest 20
4x75 Drill-Swim (145) 50 Drill + rest 20 + 25 Swim -- your choice of stroke

12x25 (50)
#1 Wall Kick for (:05), turn, and sprint a 12.5M effort; plus an easy 12.5
#2 Choice Drill
#3 No Breath Backstroke (swim normally, but don't inhale)
#4 Build, get to a fast pace by the 15m mark; dive underwater at flags & kick dolphin underwater to wall.

3x150 Pull (R30) --"Thirds"

4x50 Stroke Drills (R20)


All Breast Drill= two kicks, one pull breaststroke

Cruise the free/work the breast drill
1x50 free (55) plus 4x50 breast drill (105)
2x50 free (55) plus 3x50 breast drill (1)
3x50 free (55) plus 2x50 breast drill (55)
4x50 free (55) plus 1x50 breast drill (50)

200 easy (every 4th 25 fly drill)

Cruise the free/work the breast drill
1x25 free (25) plus 3x25 fly (35) 
2x25 free (30) plus 2x25 fly (30)
3x25 free (35) plus 1x25 fly (25)
Fins are optional on the fly set

200 easy (every 4th 25 underwater)